SMOKED MACKEREL SALAD WITH GARLIC AIOLI

Smoked mackerel makes a fantastic salad ingredient – it is great value, fullflavoured and easy to cook. The meaty fish works perfectly with the nutty grains and vegetables here, all smothered in a creamy, garlicky aioli.

Serves four Calories: 488

INGREDIENTS

For the aioli

4 garlic cloves, crushed

1 egg and 1 egg white 200g fat-free Greek yogurt 1 lemon, ½ juiced, ½ cut into wedges, to serve

For the salad

75g bulgur wheat 75g quinoa 4 smoked mackerel fillets

150g broccoli florets 250g asparagus spears, trimmed and cut into

2cm pieces 4 spring onions, trimmed and sliced

METHOD

First, prepare the aioli. In a bowl, sprinkle a large pinch of salt over the crushed garlic, add the egg and egg white, whisk up with a fork and then beat in the yogurt. When the consistency is smooth, stir in the lemon juice.

Put the bulgur wheat and quinoa in a saucepan, cover with boiling water to about double the depth of the grains, and simmer gently for 10 minutes. If the grains absorb all of water, add a little more boiling water while it is cooking. When ready, drain any excess water and set aside. Preheat the grill to its highest setting. Line the grill pan with foil. Lay the mackerel fillets on the grill pan and grill for five minutes, until warmed through and browned on top.

In a separate pan, simmer the broccoli for two minutes, then add the asparagus to the pan and simmer for a further three minutes. Drain the vegetables.

In a large serving dish, mix together the bulgur and quinoa with the broccoli, asparagus and spring onions. Gently prise the smoked mackerel flesh away from the skin, pull it apart into bite-sized pieces and scatter over

the salad. Drizzle some of the aioli over the top and season with salt and pepper, serving the rest of the aioli and the lemon wedges on the side.