Recipes

Dietitian Chef K | Summer Mackerel Salad with Beetroot, Pumpkin, and Chickpeas

Mackarel Salad with beetroot, pumpkin and chickpeas

In conjunction with Diabetes Week, I’ve prepared the perfect Type 2 Diabetes friendly salad which is low in carbs,  calories and full of delicious nutrients! This easy mackerel salad recipe is perfect for the Summer months, and is only 249 calories per portion! Introducing my Summer mackerel salad with beetroot, pumpkin and roasted chickpeas…

Ready in 25 minutes

Serves 1 person

Nutritionals

  • Calories: 249kcals
  • Protein: 14g
  • Fat: 9g
  • Carbs: 14g

Ingredients

  • 50g Mackerel fillet
  • 50g chickpeas
  • 50g carrots
  • 30g Red onion
  • 1-2 Oil spray
  • 50g Pickled beetroot
  • 50g Pickled pumpkin/ butternut squash
  • 30g cherry toms 4 each
  • 50g mixed salad

To finish

  • Balsamic vinegar
  • Chopped parsley or cress

Method

1. Preheat the oven to gas mark 4, 180°C.

2. Pumpkin can be cooked the day before if you are not using pickled pumpkin. Slice fresh pumpkin and place in the oven

for 10-15mins with 50g of chickpeas.

3. Pre heat a frying pan on a medium heat, then give 1-2 sprays of oil and place mackerel skin side down.

Cook gently for 4-5 mins then tun once for a remaining 2mins.

4. Mix salad and vegetable together in a bowl, place on your plate with the warm mackerel on top with chickpeas.

5. Drizzle with balsamic and serve.

Tips

  • If you have an air fryer, put the chickpeas in for around 8-10mins
  • Cook one whole 100g fillet and save half for another day
  • This dish is packed with fibre around 8.5g. Naturally high in Vitamin D and contributes to one of your oily fish recommendations

If you’re interested in learning more about the science behind Type 2 Diabetes, and how exante’s lifestyle plans can help, check out their Diabetes resources below…

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Kwayera Simpson

Kwayera Simpson

Writer and expert

Kwayera graduated from Leeds Beckett University with a BSc (Hons) Dietetics. Kwayera works for the NHS as a community dietitian, supporting people to make healthy food choices. With a previous career as a professional chef for over 20 years, Kwayera enjoys sharing recipes and inspiration on social media. As a dietitian working with people with long term conditions he understands the importance of a balanced lifestyle and a stepped approach to reach an individual's goal.


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