Introducing our delicious butternut broccoli super salad with mackerel! This vibrant and crunchy vegetable salad is not only bursting with flavor, but is also full of important nutrients. Every bite is a burst of freshness and deliciousness, thanks to the combination of butternut squash, broccoli and omega-3-rich mackerel. This super salad is not only incredibly tasty, but also a wholesome choice for a balanced meal. So why wait? Treat yourself to this delicious dish and treat your taste buds to a delicious and nutritious experience.
- 1 tsp white wine vinegar
- 1 tsp Dijon mustard
- 1 tbsp olive oil
- 200g butternut squash (approx. ½ a small pumpkin), cut into 2cm pieces
- 85 g green beans, cleaned and halved
- 140 g thin-stemmed broccoli, halved vertically
- 1 tbsp pumpkin seeds
- 4 x mackerel fillets, boneless
- Mix vinegar, mustard, 2 teaspoons oil and some spices in a large bowl.
- Bring a large pot of salted water to the boil and heat the remaining oil in a large frying pan.
- Add the pumpkin to the pan, season and cook, stirring, for 12-15 minutes.
- Add the beans to the water, cook for 1 minute, then add the broccoli and cook for another 3 minutes. Drain well.
- Add the pumpkin to the bowl with the dressing.
- Add beans, broccoli and pumpkin seeds, mix well and set aside.
- Fry the fish in the frying pan, skin side down, for 2 minutes, then turn over and fry for another 1-2 minutes until cooked through.
- Divide the salad between the plates, top with the mackerel and drizzle over the remaining dressing in the bowl.
Equipment and tools
- mixing bowl
- frying pan
This recipe contains fish (mackerel). Please note if you have allergies or dietary restrictions.
Storage and leftovers
If there are any leftovers, store the salad in an airtight container in the refrigerator. For best taste and quality, consume within 2-3 days.
Health Benefits of Butternut Broccoli Super Salad with Mackerel
The Butternut Broccoli Super Salad with Mackerel is not only delicious but is also packed with nutritious ingredients that provide multiple health benefits. Let’s take a closer look at these ingredients and how they contribute to a healthy diet:
White wine vinegar
White wine vinegar is a low-calorie condiment that can add flavor to dishes without adding excessive fat or calories. It is rich in acetic acid, which has been shown to help regulate blood sugar levels and control weight. In addition, vinegar may also have antimicrobial properties, promoting a healthy gut.
Dijon mustard is made from mustard seeds, which are rich in antioxidants and essential vitamins and minerals. Mustard seeds contain compounds called glucosinolates, which are thought to have potential cancer-fighting properties. Using Dijon mustard in your salad dressing adds a tangy and tangy touch to the dish while providing potential health benefits.
Olive oil is a heart-healthy fat due to its high content of monounsaturated fatty acids. These fatty acids are associated with a reduced risk of heart disease and inflammation. In addition, olive oil is rich in antioxidants, which protect the body from oxidative stress and promote overall well-being.
Butternut squash is an excellent source of several important vitamins and minerals, including vitamins A, C, E, and B. It is particularly rich in vitamin A, which supports healthy vision, immune function, and cell growth. The bright orange color of butternut squash indicates the presence of carotenoids, which act as antioxidants and contribute to overall health.
Green beans are low in calories and high in fiber, making them a great addition to any salad. Fiber promotes a feeling of satiety and supports digestion. Green beans are also an excellent source of folate, a B vitamin that is essential for cell division and supports normal tissue growth and development.
Broccoli is a cruciferous vegetable known for its impressive nutritional profile. It is rich in vitamins, especially vitamin C and vitamin K. These vitamins play a crucial role in maintaining a healthy immune system and bone health, respectively. Broccoli is also a good source of fiber and contains several bioactive compounds that have been linked to potential anti-cancer properties.
Pumpkin seeds are a nutritious addition to this salad, providing a crunchy texture and a boost of essential minerals. They are rich in magnesium, iron, zinc and antioxidants, which contribute to various health benefits including improved heart health, reduced inflammation and supporting immune function.
Mackerel fillets are a fatty fish rich in omega-3 fatty acids, especially EPA and DHA. These essential fatty acids are known for their anti-inflammatory properties and have been linked to a reduced risk of heart disease. Incorporating mackerel into your salad gives you a lean source of protein and healthy fats, making it a nutritious addition to your diet.
As you can see, the Butternut Broccoli Super Salad with Mackerel is not only a delicious and filling meal, but also offers numerous health benefits. Incorporating these nutrient-dense ingredients into your diet can support overall wellness and contribute to a balanced and nutritious eating plan.