Good Housekeeping

Rainbow mackerel salad

Name: Rainbow mackerel salad
Prep time: 10 min
Cook time: 40 min
Total time: 50 min
Yield: 4
Ingredients: 100 g (3 1/2oz) black rice; 100 g (3 1/2oz) quinoa; 100 g (3 1/2oz) frozen soya beans; finely grated zest and juice 1 lemon; 5 cm (2 in) fresh root ginger, grated; 1 tbsp. runny honey; 1 tbsp. tamari or soy sauce; 2 carrots, grated; 150 g (5oz) red cabbage, shredded; 1 large avocado, peeled, stoned and chopped; 125 g (4oz) smoked mackerel (skin removed), flaked

Like brown rice, black rice adds a nutty flavour and is high in fibre. With an Asian style dressing this healthy salad packs a punch.

By The GH Kitchen TeamPublished: 10 February 2016

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Cooking Notes: about 40min

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Yields:

Prep Time:

10 mins

Cook Time:

40 mins

Total Time:

50 mins

Cal/Serv:

464

Ingredients

100 g (3 1/2oz) black rice
100 g (3 1/2oz) quinoa
100 g (3 1/2oz) frozen soya beans
finely grated zest and juice 1 lemon
5 cm (2 in) fresh root ginger, grated
1 Tbsp. runny honey
1 Tbsp. tamari or soy sauce
2 carrots, grated
150 g (5oz) red cabbage, shredded
1 large avocado, peeled, stoned and chopped
125 g (4oz) smoked mackerel (skin removed), flaked

Directions

1. Step 1
  In a large pan, cover rice with 600ml (1 pint) cold water. Bring to boil, cover and simmer for 20min. Add quinoa, cover and simmer for 15min (stir occasionally). The rice will dye the quinoa black. Add frozen soya beans, return to the boil and simmer for 2min until rice is al dente and quinoa is cooked. Drain through a sieve and run under cold water to cool. Tip into a serving bowl.
2. Step 2
  Meanwhile, in a small bowl, whisk together lemon zest and juice, ginger, honey and soy sauce to make a dressing.
3. Step 3
  Toss dressing, carrots and red cabbage through rice mixture. Check seasoning. Scatter over avocado and flaked mackerel. Serve.
  
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Per Serving:

Calories: 464
Fibre: 8 g
Total carbs: 43 g
Sugars: 10 g
Total fat: 23 g
Saturated fat: 5 g
Protein: 16 g

The GH Kitchen Team

The GH Kitchen Team are Good Housekeeping’s resident recipe developers and all-round food obsessives. GH Kitchen Director Sarah Akhurst is our resident hosting pro and loves nothing more than putting on a foodie feast for friends. Our GH Kitchen Manager Linzi Pucino is our very own Italian food expert (originally hailing from the North East of Scotland!) and can be found working her way through midweek recipes that cover all bases, from haggis to ragu! Our Kitchen Editor ⁠Nadine Brown loves digging into the stories behind her favourite foods and enjoys applying her eclectic tastes to more modern, flavour-forward recipes - just don't give her too much chilli! Our Junior Food Content Produce ⁠Frankie Prichard combines a love of beautiful presentation and flavour-led, seasonal cooking in her recipe development, along with a passion for bringing people together through food. With a wealth of professional kitchen experience between them, they’re dedicated to ensuring every Good Housekeeping recipe is the best it can be, so you can trust they’ll work every single time