Super-green mackerel salad

10-30 minutes 600 kcal or less calcium fibre folate good fats healthy iron lunch lunchbox mains oily fish quick susainable fish vitamin c

N/A

Source

Ingredients

85g green bean

85g thin-stemmed broccoli

large handful baby spinach leaves

2 hot-smoked mackerel fillets (about 75g), skinned and flaked

2 tsp sunflower seed , toasted

75ml low-fat natural yogurt

1 tsp lemon juice

1 tsp wholegrain mustard

2 tsp dill , chopped, plus extra to serve

Method

Boil a pan of water. Add the green beans and cook for 2 mins, then add the broccoli and cook for 4 mins more. Drain, run under cold water until cool, then drain well.

To make the dressing, combine all the ingredients in a small jam jar with a twist of black pepper, put the lid on and give it a good shake.

To serve, mix together the cooked veg with the spinach and mackerel and pack into a lunchbox. Just before eating, pour over the dressing, scatter over the sunflower seeds and add a grind of black pepper and extra dill.