Very Healthy Smoked Mackerel with Tomato and Mixed Beans
Transform your weeknight dinners with this "Very Healthy Smoked Mackerel with Tomato and Mixed Beans" recipe – a quick, nutritious meal bursting with bold flavors and wholesome ingredients. Featuring tender smoked mackerel fillets, sweet cherry tomatoes, and hearty mixed beans, this dish is elevated with the vibrant freshness of parsley, a zesty hint of lemon, and aromatic sautéed garlic and onions. Perfectly balanced over a bed of crisp baby spinach leaves, this high-protein, fiber-rich recipe is ready in just 20 minutes, making it an ideal choice for health-conscious food lovers. Serve warm for a satisfying, nutrient-packed meal that’s as delicious as it is easy to prepare.
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Recipe Information
Ingredients
- 2 fillets smoked mackerel fillets
- 200 grams cherry tomatoes
- 400 grams mixed beans (canned, rinsed and drained)
- 1 small red onion
- 2 cloves garlic
- 1 tablespoon extra virgin olive oil
- 1 tablespoon lemon juice
- 2 tablespoons fresh parsley
- 0.5 teaspoons ground black pepper
- 0.25 teaspoons salt
- 50 grams baby spinach leaves
Instructions
Start by preparing the ingredients. Halve the cherry tomatoes, finely chop the red onion, and mince the garlic. Chop the fresh parsley and set everything aside.
In a large skillet, heat the olive oil over medium heat. Add the chopped red onion and minced garlic, and sauté for 2-3 minutes until softened and fragrant.
Add the cherry tomatoes to the skillet and cook for 3-4 minutes, stirring occasionally, until they start to soften and release their juices.
Stir in the rinsed and drained mixed beans. Cook for another 2-3 minutes, allowing the flavors to combine. Season with salt, black pepper, and a squeeze of fresh lemon juice.
While the bean mixture is cooking, prepare the smoked mackerel. Remove the skin and gently flake the fillets into bite-sized pieces.
Turn off the heat and gently fold the flaked smoked mackerel and chopped parsley into the skillet. Adjust seasoning if needed.
To serve, divide the baby spinach leaves between two plates. Spoon the warm mackerel and bean mixture over the spinach to allow it to slightly wilt.
Serve immediately and enjoy this wholesome and flavorful meal!
Nutrition Facts
Calories |
503 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.8 g | 31% | |
| Saturated Fat | 5.1 g | 26% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 70 mg | 23% | |
| Sodium | 1090 mg | 47% | |
| Total Carbohydrate | 40.7 g | 15% | |
| Dietary Fiber | 12.1 g | 43% | |
| Total Sugars | 6.1 g | ||
| Protein | 33.2 g | 66% | |
| Vitamin D | 10.0 mcg | 50% | |
| Calcium | 140 mg | 11% | |
| Iron | 6.5 mg | 36% | |
| Potassium | 1289 mg | 27% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
