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M&S Health & Nutrition

Smoked Mackerel, Pear and Three Grain Salad

Smoked Mackerel, Pear and Three Grain Salad

Serves 4

Ingredients

- 250g M&S bulgur wheat, lentil and barley pouch
- Zest and juice of 2 lemons
- 1tsp Dijon mustard
- 1 tbsp clear honey or agave syrup
- 1tbsp olive oil
- 175g boneless smoked mackerel fillets, skinned
- 1 red onion, finely sliced
- 2 ripe pears
- 100g watercress
- Salt and freshly ground black pepper, to lightly season

Method

  1. Heat the pouch of grains according to the pack instructions. Tip into a large bowl, mix in half the lemon zest and juice.
  2. Whisk the remaining lemon zest and juice with the mustard, honey and olive oil to make a dressing. Season with pepper and a little salt, to taste.
  3. Now flake the mackerel into the grains and fold through together with the red onion. Peel, core and thickly slice the pear fold in with the dressing.
  4. Serve the mackerel and pear salad on a bed of watercress.


High in omega 3. Long chain omega 3 fats help to maintain a healthy heart.

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