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Prep Time
25 min
Cuisine
French
For this wholesome, Omega 3 packed salad, you'll combine delicate mackerel with a vibrant quinoa, green bean and spinach salad. You'll dress the lot with a zesty lemon and caper dressing to make a totally tempting, satisfying bowl of goodness! (Gluten and dairy-free, suitable for coeliacs).
Prep Time
25 min
Cuisine
French
We send you everything you need to cook amazing recipes like this, delivered right to your door. Leave the planning to us!
We send you everything you need to cook amazing recipes like this, delivered right to your door. Leave the planning to us!
Percentages are based on an adult's daily intake
Typical Values | per 100g | per serving |
---|---|---|
Energy | 581 kJ 139 kcal |
1689 kJ 404 kcal |
Fat of which saturates |
7.4 g 1.6 g |
21.4 g 4.8 g |
Carbohydrate of which sugars |
10.2 g 1.2 g |
29.7 g 3.6 g |
Fibre | 2.5 g | 7.4 g |
Protein | 8.4 g | 24.4 g |
Salt | 0.15 g | 0.43 g |
In addition to the recipe specific allergen information provided, due to production and packing methods Gousto boxes may also contain low levels of the following allergens: Cereals containing gluten; Crustaceans; Eggs; Fish; Peanuts; Soya; Milk; Nuts: almonds, hazelnuts, walnuts, cashews ,pecan nuts ,brazil nuts, pistachio nuts, macadamia nuts; Celery; Sesame; Sulphur dioxide and Sulphites; Lupin; Molluscs; Mustard.
Add the quinoa to a pot with a matching lid with 250ml [500ml] cold water and bring to the boil over a high heat
Once boiling, reduce the heat to low and cook, covered, for 10 min
Meanwhile, chop the green beans in half
Meanwhile, finely chop or grate the garlic
Chop the parsley finely, including the stalks
Zest the lemon[s] and cut in half
Add the chopped parsley and garlic to a pestle & mortar with the capers, 2 tbsp [4 tbsp] water and a pinch of salt
Grind to a paste, then add the juice of 1/2 [1] lemon, 1 tbsp [2 tbsp] olive oil, the lemon zest and mix to combine – this is your lemon caper dressing
After 10 min, add the green beans to the quinoa pot with 150ml [250ml] water and cook, covered, for 10 min further or until all the water has absorbed and the quinoa and green beans are tender
Once cooked, remove from the heat and leave to steam-dry, uncovered, until serving
Meanwhile, heat a wide-based pan (preferably non-stick) with a drizzle of olive oil over a high heat
Pat the mackerel fillets dry and season the skin with salt
Once hot, add the mackerel, skin-side down and cook for 4 min
Tip: hold the fillets down flat with a spatula to crisp up the skin then flip and cook for 1 min further
Cut the remaining lemon half into wedges
Add the spinach to a large bowl with the cooked quinoa, green beans and half the caper and lemon dressing and give it a good mix up – this is your quinoa salad
Serve the mackerel fillets over the quinoa salad
Drizzle with the remaining dressing and garnish with the lemon wedges
Enjoy!