In this satisfying salad the crunchy hazelnuts, soft, almost creamy smoked mackerel (full of Omega 3), tender bulgur and springy beans provide a delightful bounty of nutritional goodness. The melange of textures is like a story unfolding in the mouth with strong headed feta fighting for stardom against the mackerel. Yet the team plays beautifully together, unlike the French. A quick, easy recipe for a lovely and healthy dinner.
Green bean and smoked mackerel salad
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Recipe by: Anne-Laure at Tasty Diaries Busy:20 min, Total prep time: 20 min Serves: 2 |
Steam the green beans for 7-8 minutes until crisp tender. Drain and cool under cold running water to stop the cooking. This will stabilise their texture and lovely green colour.
While the beans and bulgur are cooking, crumble the feta cheese and shred the mackerel.
Prepare the vinaigrette: mix the oil, vinegar, mustard, salt and pepper in a small container with lid. Close the lid on and shake well.
Once the bulgur is cooked, spoon the grains in a nice heap on each plate, toss the beans on top and sprinkle with the roasted hazelnuts, feta, and mackerel. Drizzle the vinaigrette on top and eat!
Cook the bulgur in salted water according to packet instructions (12 min).
Steam the green beans for 7-8 minutes until crisp tender. Drain and cool under cold running water to stop the cooking. This will stabilise their texture and lovely green colour.
While the beans and bulgur are cooking, crumble the feta cheese and shred the mackerel.
Prepare the vinaigrette: mix the oil, vinegar, mustard, salt and pepper in a small container with lid. Close the lid on and shake well.
Once the bulgur is cooked, spoon the grains in a nice heap on each plate, toss the beans on top and sprinkle with the roasted hazelnuts, feta, and mackerel. Drizzle the vinaigrette on top and eat!
If you can, buy a whole smoked mackerel from a fishmonger. The flesh will be moister and even more delicious than with smoked fillets.
if you want a vinaigrette a tad sweet, use balsamic vinegar. Mackerel is a fatty fish and as such can be successfully paired with sweet tasting food.
Interesting fact: oil and vinegar blended together do not form a stable emulsion, i.e. they tend to separate out quickly after being shaken. The addition of mustard in the vinaigrette, however, stabilises it. You shake it once and that's it, it remains blended. It's all down to mustard's tensioactive properties, which trap water and fat droplets into specific positions.
if you want a vinaigrette a tad sweet, use balsamic vinegar. Mackerel is a fatty fish and as such can be successfully paired with sweet tasting food.
Interesting fact: oil and vinegar blended together do not form a stable emulsion, i.e. they tend to separate out quickly after being shaken. The addition of mustard in the vinaigrette, however, stabilises it. You shake it once and that's it, it remains blended. It's all down to mustard's tensioactive properties, which trap water and fat droplets into specific positions.
Ingredients
125 mL (100g) dry bulgur
1 large handful green beans
60 g feta cheese
2 smoked mackerel fillets
2 teaspoons roasted chopped hazelnuts
4 tablespoons olive oil
1 tablespoon of your favourite vinegar
1 teaspoon strong mustard
Salt and pepper
125 mL (100g) dry bulgur
1 large handful green beans
60 g feta cheese
2 smoked mackerel fillets
2 teaspoons roasted chopped hazelnuts
4 tablespoons olive oil
1 tablespoon of your favourite vinegar
1 teaspoon strong mustard
Salt and pepper
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