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
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2 x 90g mackerel fillets<span class="strong">†</span>
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
*Gousto’s nutritional information only applies to ingredients supplied by Gousto. The cooking process and additional ingredients added at home (listed under “What you’ll need”) will affect total values.
Ingredients contain
1 lemon
lemon
1 garlic clove
garlic
10g parsley
flat parley (100%)
1 bag of capers (15g)
Capers, water, vinegar, salt.
120g trimmed fine green beans
green beans (100%)
80g baby leaf spinach
spinach
70g quinoa
quinoa(100%)
2 x 90g mackerel fillets
mackerel (fish)
Allergens
Allergens highlighted by † (fish)
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.
Cooking Instructions
Instructions for 2 people (double for 4)
1
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
2
Meanwhile, chop the green beans in half
3
Meanwhile, finely chop or grate the garlic
Chop the parsley finely, including the stalks
Zest the lemon[s] and cut in half
4
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
5
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
6
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
7
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
8
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