{"id":635,"date":"2014-07-09T09:18:12","date_gmt":"2014-07-09T08:18:12","guid":{"rendered":"http:\/\/healthylivinglondon.com\/?p=635"},"modified":"2014-07-20T20:39:55","modified_gmt":"2014-07-20T19:39:55","slug":"healthy-mackerel-beetroot-salad","status":"publish","type":"post","link":"https:\/\/healthylivinglondon.com\/nutrition-and-food-for-healthy-living-in-london\/healthy-mackerel-beetroot-salad\/","title":{"rendered":"Healthy Mackerel and Beetroot Salad"},"content":{"rendered":"

GLUTEN-FREE<\/p>\n

Serves 2: 518kcal, 21g carbs, 34g fat, 27g protein<\/p>\n

Toral Shah, Director of home-delivered, gourmet health meals, The Urban Kitchen<\/a>, shares her nutrient-packed, brain-food dish, Healthy Mackerel and Beetroot Salad.<\/h5>\n

\"healthy<\/p>\n

This salad is full of minerals and is quick and easy to put together after a hard day at work. The beetroot is a rich source of iron, whilst the mackerel is a great source of omega-3 fats that we actually need for our brains.<\/p>\n

Ingredients<\/h5>\n

For salad<\/strong><\/p>\n

    \n
  • 100g \u00a0beetroot, cooked and cut into wedges peeled (buy from supermarket, not in vinegar)<\/li>\n
  • 50g of watercress or peppery salad leaves<\/li>\n
  • 2 spring onions, sliced<\/li>\n
  • 100g smoked mackerel fillets, broken into pieces<\/li>\n<\/ul>\n

    For dressing<\/strong><\/p>\n

      \n
    • 10ml extra-virgin olive oil<\/li>\n
    • Juice of 1\/2 lemon<\/li>\n
    • 1 clove of garlic, crushed<\/li>\n
    • 1\/2 tsp minced horseradish<\/li>\n
    • Freshly ground salt and pepper<\/li>\n<\/ul>\n
      Method<\/h5>\n
        \n
      1. Place the beetroot, spring onions, watercress and rocket in a large bowl.<\/li>\n
      2. Add all the ingredients of the dressing to a jar and shake.<\/li>\n
      3. Warm up the fish under the grill for 5 minutes or in the microwave for 2 minutes.<\/li>\n
      4. Add the fish to the salad and pour the dressing, mixing well.<\/li>\n
      5. Serve immediately.<\/li>\n<\/ol>\n

        \"Fitty<\/p>\n

        \n","protected":false},"excerpt":{"rendered":"

        GLUTEN-FREE Serves 2: 518kcal, 21g carbs, 34g fat, 27g protein Toral Shah, Director of home-delivered, gourmet health meals, The Urban Kitchen, shares her nutrient-packed, brain-food dish, Healthy Mackerel and Beetroot […]<\/p>\n","protected":false},"author":2,"featured_media":634,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[1,31,57,16],"tags":[71],"class_list":["post-635","post","type-post","status-publish","format-standard","has-post-thumbnail","category-nutrition-and-food-for-healthy-living-in-london","category-five-minute-meal","category-high-protein","category-healthy-living-recipes","tag-salad","entry"],"yoast_head":"\nHealthy Mackerel Beetroot Salad<\/title>\n<meta name=\"description\" content=\"Toral Shah from London-based, The Urban Kitchen, shares her Healthy Mackerel and Beetroot Salad recipe. 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