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Smoked mackerel, egg and broad bean rice salad

This smoked mackerel, egg and broad bean rice salad is aquick and easy meal that is perfect for lunch or a light supper. Made withbrown rice, smoked mackerel, eggs and broad beans, it is filling, nutritiousand packed with protein and fibre. The roasted red pepper, shallots and garlicadd plenty of flavour, while lemon, cumin and fresh coriander give the salad abright, aromatic finish. This healthy rice salad is naturally gluten-free,dairy-free and free from added sugar, making it a versatile option for a quickweekday meal. It can be prepared ahead of time and served chilled or at roomtemperature, making it particularly useful for packed lunches and meal prep.
Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes
Servings: 2
Course: Main Course
Cuisine: British

Ingredients
  

  • 3 eggs
  • 1 large cup cooked brown rice
  • 2 smoked mackerel fillets
  • 2 banana shallots
  • 1 red pepper
  • 2 garlic cloves
  • 1 cup broad beans frozen
  • 1 handful fresh coriander leaves chopped
  • 2 tbsp extra virgin olive oil
  • ½ lemon zest and juice
  • ½ tsp ground cumin
  • ½ tsp black cumin seeds
  • Salt and freshly ground black pepper to taste

Method
 

  1. Cut the red pepper into large chunks and place on a baking tray or in an air-fryer basket.
  2. Add the shallots and garlic, then spray or drizzle with a little olive oil. Roast for about 20 minutes, or until the vegetables are tender and lightly charred. Leave to cool, then remove the skins from the pepper, shallots and garlic if necessary.
  3. Meanwhile, cook the eggs in boiling water for 6–7 minutes. Rinse under cold water and set aside to cool.
  4. Blanch or steam the broad beans over boiling water for about 5 minutes, or until tender. Drain and set aside.
  5. Cut the roasted red pepper and shallots into thin slices.
  6. Put the cooked rice into a large bowl and add the roasted vegetables and broad beans. Toss gently to combine.
  7. Mix the olive oil, lemon zest and juice, ground cumin and black cumin seeds together. Pour the dressing over the rice mixture, add the chopped coriander and toss well.
  8. Peel the eggs and cut them into quarters.
  9. Remove the skin from the smoked mackerel and tear the fillets into flakes.
  10. Gently fold the mackerel and egg pieces into the salad, taking care not to break them up too much.
  11. Taste and season with salt and freshly ground black pepper.
  12. Divide between two plates and serve, topped with the remaining egg pieces.