MACK­EREL, BEET­ROOT AND RED ONION SALAD

Irish Daily Mail - YOU - - FAST 800 DIET -

349 CALS, SERVES 4

En­joy an omega 3 boost from this won­der­ful oily fish. We’ve made it eas­ier for you by us­ing mack­erel that has al­ready been cooked and fil­leted.

✸ 500g beet­root, trimmed, peeled and cut into wedges

✸ 2 tbsp olive oil

✸ 1 tsp cumin seeds

✸ 2 red onions, cut into wedges ✸ 2 gar­lic cloves, finely chopped ✸ 3 smoked mack­erel fil­lets, skinned and bro­ken into large flakes (about 250g)

✸ 1 tbsp ca­pers, roughly chopped (op­tional)

✸ 1 tbsp cider vine­gar

✸ 3-4 sprigs fresh dill or mint, chopped hand­ful fresh pars­ley, chopped

✸ 150g rocket (or mix­ture or rocket and wa­ter­cress)

1 Pre­heat the oven to 200c/180c fan/gas 6.

2 Place the beet­root in a roast­ing tin, driz­zle 1 tbsp olive oil over and scat­ter the cumin seeds on top. Cover with foil and roast for 45 min­utes. Then dis­card the foil and stir in the onions and gar­lic. Cook the veg­eta­bles for a fur­ther 15-20 min­utes, or un­til they are ten­der.

3 Re­move the beet­root from the oven and spoon them into a large bowl with the re­main­ing in­gre­di­ents and toss to­gether to serve.

MORE SUB­STAN­TIAL: Add 2 tbsp toasted wal­nuts (98 calo­ries). NON-FAST DAY: Add 2-3 tbsp cooked brown rice or bul­gar wheat.

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