Bacon and Cabbage Frittata paint

A delicious smoked mackerel, crunchy vegetable bowl that is rich in omega-3 essential fatty acids along with Vit  A, C, Iron, Potassium, Folate and calcium etc.  Mackerel is an inexpensive way of obtaining omega-3, a much-needed nutrient.   Tossed casually with fresh crunchy veggies this makes for a very satisfying lunch or dinner. Leftover are great in your lunchbox the the next day.

Serves 2-4 

Ingredients

  • 1 whole smoked mackerel, meat removed from bone or 2 large fillets of smoked mackerel lightly flaked
  • 100 grams French beans, topped and tailed
  • 200 grams petit pois (frozen is ok)
  • 100 grams purple sprouting broccoli or normal broccoli, cut small 
  • 100 grams cauliflower, broken into small florets
  • 150 grams kale, stalks removed and lightly torn 
  • 100 grams semi-dried or sun-dried cherry tomatoes
  • 1 tablespoon salted capers, roughly chopped
  • 100 grams red onion (1 small-med onion), thinly sliced
  • Good dash of your favourite extra virgin olive oil
  • Gluten Free

  • Dairy Free
  • Diabetic Friendly

  • Low GI

  • Low Carb

Print Friendly, PDF & Email

Method

  1. Peel off the skin off the mackerel fillets and tear the flesh into bite-size pieces. Set aside until required.
  2. Cook the French beans, petit pois, broccoli, cauliflower and kale in rolling salted boiling water for 3-4 minutes, until just tender, then strain. Place vegetables between 2 clean tea towels or kitchen paper for 1-2 minutes to remove excess water, then toss in a large mixing bowl. Add semi-dried tomatoes, capers, thinly sliced red onion and a good dash of olive oil. Season and toss, then gently mix the flaked mackerel through it. 
  3. Divide between 4 plates and serve at once if serving hot. 

Maggie's Tips

  • Substitute mackerel with left over chicken, smoked chicken, smoked or fresh salmon, smoked tofu, diced cooked bacon, shredded cooked ham, sautéed mushrooms etc. 
  • If you can’t source semi/sun-dried tomatoes, use fresh cherry tomatoes, halved
  • If not using vegetables straight away, refresh under cold water, drain and dry off excess water using a salad spinner or between sheets of kitchen paper or clean tea towel. Keep chilled in fridge till 30 minutes before serving.
  • Serving at room temperature: Mix all ingredients at last minute and serve in individual bowls or a large platter.