Smoked mackerel, orange & couscous salad

Dairy Free
Very Healthy
Health score
73%
Smoked mackerel, orange & couscous salad
15 min.
4
442kcal

Suggestions


If you're looking for a refreshing and nutritious dish that's quick and easy to prepare, look no further than this delightful Smoked Mackerel, Orange & Couscous Salad. Bursting with vibrant flavors, this recipe not only tantalizes your taste buds but also provides a healthy option packed with essential nutrients.

The combination of flaky, peppered mackerel and sweet oranges creates a beautiful balance of savory and citrusy flavors. The couscous acts as a hearty base, adding a delightful texture that complements the freshness of watercress and the crunch of red onion. Plus, with just a handful of simple ingredients, you can whip this dish up in under 15 minutes, making it a perfect choice for a quick lunch or as a standout side dish for your next gathering.

This salad is not only dairy-free but also scores high on the health scale, offering a satisfying meal that fits into a balanced diet. With a caloric content of 442 kcal per serving, it’s a great way to enjoy a wholesome dish that won’t weigh you down. Whether you're serving it as a main course or a side dish, this Smoked Mackerel, Orange & Couscous Salad is sure to impress your family and friends with its vibrant colors and refreshing flavors.

Ingredients

  • 200 couscous canned
  •  cranberry-orange relish juiced peeled thinly sliced
  • tbsp red wine vinegar 
  • tsp sugar 
  • tbsp olive oil 
  •  onion red finely chopped
  • 100 watercress roughly chopped
  • 240 mackerel flaked

Equipment

    Directions

    1. Pour 250ml boiling water over couscous, cover and leave 10 mins, then fluff up with a fork. Meanwhile, make the dressing.
    2. Mix orange juice, vinegar, sugar and oil with some seasoning.
    3. Mix through the couscous with remaining ingredients.

    Nutrition Facts

    Calories442kcal
    Protein18.41%
    Fat32.2%
    Carbs49.39%

    Properties

    Glycemic Index
    59.15
    Glycemic Load
    28.83
    Inflammation Score
    -8
    Nutrition Score
    24.037825916124%

    Flavonoids

    Hesperetin
    26.77mg
    Naringenin
    15.05mg
    Apigenin
    0.01mg
    Luteolin
    0.21mg
    Isorhamnetin
    1.38mg
    Kaempferol
    6.06mg
    Myricetin
    0.21mg
    Quercetin
    13.52mg

    Nutrients percent of daily need

    Calories:441.71kcal
    22.09%
    Fat:15.73g
    24.2%
    Saturated Fat:2.89g
    18.05%
    Carbohydrates:54.28g
    18.09%
    Net Carbohydrates:48.83g
    17.75%
    Sugar:11.45g
    12.72%
    Cholesterol:28.2mg
    9.4%
    Sodium:69.06mg
    3%
    Alcohol:0g
    100%
    Alcohol %:0%
    100%
    Protein:20.23g
    40.46%
    Vitamin C:66.31mg
    80.38%
    Vitamin K:68.99µg
    65.71%
    Vitamin B12:2.64µg
    44%
    Vitamin D:5.46µg
    36.4%
    Vitamin B3:7.1mg
    35.48%
    Selenium:22.76µg
    32.51%
    Manganese:0.53mg
    26.26%
    Fiber:5.45g
    21.8%
    Vitamin B2:0.37mg
    21.68%
    Vitamin A:1056.56IU
    21.13%
    Phosphorus:197.62mg
    19.76%
    Vitamin B6:0.38mg
    18.86%
    Potassium:631.57mg
    18.04%
    Vitamin B1:0.27mg
    17.92%
    Vitamin E:2.54mg
    16.96%
    Magnesium:57.07mg
    14.27%
    Copper:0.25mg
    12.73%
    Folate:48.15µg
    12.04%
    Vitamin B5:1.17mg
    11.68%
    Calcium:102.21mg
    10.22%
    Iron:1.55mg
    8.62%
    Zinc:0.96mg
    6.42%