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My Grocer

Free Healthy Recipe - Mackerel and Broad Bean salad with Rocket dressing

Dairy free, Low GI

Copyright John Paul Urizar
www.johnpaulurizar.com.au

Hooray, it's broad bean season again. Seize the moment. Here's the perfect lunch to serve on a warm spring day. Accompanied with a small basket of warmed sourdough wholegrain rolls, your guests will leave satisfied and sated for the remainder of the day.

Ingredients
2 cans mackerel
12 shallots cut on the diagonal
2 kg young broad beans, shelled and cooked in slightly salted water for 5 minutes
2 tbsp capers, rinsed and drained
1 bunch rocket, chopped
1 lemon juiced
½ cup olive oil
Method

Drain the mackerel and blot dry. Cut into bite sized pieces and place in a bowl. Roughly chop the tomatoes and shallots and add to the capers and broad beans.
Place the rocket in a food processor with the olive oil and lemon and blend until chopped and well combined. Mix through the salad and set aside for approx 40 minutes to allow the flavours to marinate before serving.

Note: Young broad beans should be tender enough to eat with the skins on. If the beans are large, take the extra step of popping the beans from the skin by making a small incision in the skin and pinching the bean out with your thumb and forefinger.

Makes 4 servings

Scale recipe to serves

Prep Time: 45 mins
Cooking Time: 5 mins
Ready in: 50 mins


Suitable for:
Dinner, Entree, Lunch, Salad
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Nutritional Information - Per Serve
Kj 2555 kj
Calories 611 kcal
Fat 29.6 g
Saturated Fat 4.7 g
Total Carbohydrate 47.2 g
Total Protein 41.1 g
Fibre 44.9 g


Patricks on Bellevue

Address: 23A Bellevue Rd Bellevue Hill
Call us: 9389 9181
Drop in: Open 7 days 7.00 am to 7.00 pm
Proud members of
The Fresh Food Club

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