Mackerel with Roasted Beetroot and Potato Salad
It’s cold and salads can feel like a punishment to anyone trying to lose weight-give this one a go and you won't be disappointed! Full of flavour and packed with omega 3 and powerful anti-oxidants to boost your wellbeing.
Prep time: 10 minutes
Cook time: 25-35 minutes
500g baby new potatoes
2 large fresh beetroot, washed and cut into chunks
salt & black pepper
a drizzle of olive oil
400g smoked mackerel, skinned and broken into chunks
1 medium sized lettuce, washed
For the dressing
120ml low fat yogurt
1 tbsp creamed horseradish
1.Preheat the oven to 200ºC Gas 6.
2.Place the new potatoes (cut in half if these are large) and beetroot chunks on to onto a baking tray and drizzle with olive oil. Season well with a little salt and black pepper and roast for 25-35 minutes until the beetroot is tender. Set aside to cool slightly.
3.Meanwhile, place the prepared mackerel and lettuce into a mixing bowl. Add the potatoes and beetroot whilst still warm.
4.Mix together the dressing ingredients and spoon over the salad. Serve immediately.
Kcal 395 Fat 24g Sat Fat 5g Protein 18g Carbohydrate 28g
It’s a hard time of year to stay on track with your diet and exercise plan and the thought of a salad can make the most committed of us give up and reach for the biscuit tin.
So here are my top ideas to keep you on track.
•Plan ahead and stock up on store cupboard salad ingredients such as tins of tuna, lentils and beans.
•Start with the basics and toss together salad leaves, then chop over some tomatoes, cucumber or crunchy peppers
•Add some protein, this will help keep you feeling full. Choose from shredded chicken, cooked flaked salmon, tuna, a boiled egg or pulses such as chickpeas or lentils.
•Add some ‘fun’ bits!
o Roasted vegetable such as pepper, aubergine, courgette
o Grate over some carrot, raw beetroot or celeriac
o Chop up a ripe avocado
o Add some crumbled feta or goats cheese
o Olives, capers, sundried tomatoes
•Sprinkle over a spoonful of crunchy seeds or nuts, sunflower, almonds, cashew are my favourite
•Finish with a squeeze of lemon or lime if you are trying to lose weight. A dressing of ¾ olive oil to ¼ vinegar and teaspoon of mustard is simple to make when you shake the ingredients to mix in a jar. Otherwise try a drizzle of balsamic glaze –Belazu make the best but are expensive but most supermarkets have their own version.