I often get asked about tinned fish and whether it’s a healthy option. The simple answer is ‘yes’, it is still loaded with protein and omega-3 fats. My advice is always to try and buy fresh, locally caught fish when you can, but sometimes that simply isn’t an option. We all have those days when we’re on the go, rushing from place to place, but still want to eat a healthy lunch. This is my recipe for those days. The salad itself is so simple that it can almost act as a blank canvas—add anything else that you love—but it’s the creamy avocado dressing that makes this recipe a winner. Serves 2.
This recipe is from Reece’s book, The Happy Gut.
What You’ll Need
150g green beans, trimmed
12 grape Kumatoes or your favourite sweet cherry tomatoes, cut in half
Large handful of baby spinach leaves (about 40g)
Large handful of wild rocket (about 40g)
Small handful of flat-leaf parsley leaves, finely chopped
150g mackerel fillets in olive oil, drained
Flesh of 1/2 avocado
1/2 cup plain yoghurt
2 tablespoons extra virgin olive oil
1 teaspoon grated fresh horseradish
Finely grated zest and juice of 1/2 lemon
Sea salt and freshly ground black pepper, to taste.
1 Start by putting all the dressing ingredients together in a blender, then processing until smooth. Pour into a small bowl with a serving spoon.
2 Chop the beans into 4–5cm pieces. Steam for 1–2 minutes until bright green but still crunchy. Remove from the heat and place under cool, running water to stop the cooking process. Drain well.
3 Combine the Kumatoes or cherry tomatoes with the spinach, rocket, parsley and beans in your serving dish. Toss well.
4 Arrange your mackerel over the top of the salad.
5 Serve with a big dollop of the dressing.