Tomato & mackerel salad

Name: Tomato & mackerel salad
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 4
Ingredients: 150 g The Levantine Table Bulgur Wheat; 3 tbsp olive oil; 2 tbsp red wine vinegar; 1 tsp clear honey; 500 g pack Essential Cherry Tomatoes, quartered; 1 bulb/s fennel, cored and finely sliced; ½ red onion, finely sliced; 25 g pack flat leaf parsley, leaves roughly chopped; 1 pack smoked mackerel fillets (about 300g), skin removed, flaked into chunks

Vibrant, versatile and packed with goodness! Fried halloumi – or a poached egg or two – work just as well as the fish.

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HealthyLow in saturated fatSource of protein2 of your 5 a day

Serves4
CourseMain meal
Prepare10 mins
Cook15 mins
Total time25 mins

Please note, we take every care to ensure the product, allergen and recipe information displayed is correct. However, should a product be unavailable, alternatives may be displayed and/or a substitution provided. If you have an allergy or intolerance, please always check the product label before use.

150g The Levantine Table Bulgur Wheat
3 tbsp olive oil
2 tbsp red wine vinegar
1 tsp clear honey
500g pack Essential Cherry Tomatoes, quartered
1 bulb/s fennel, cored and finely sliced
½ red onion, finely sliced
25g pack flat leaf parsley, leaves roughly chopped
1 pack smoked mackerel fillets (about 300g), skin removed, flaked into chunks

Bring a large pan of salted water to the boil. Add the bulgur wheat and simmer briskly for 15 minutes, until just tender. Drain, rinse under cold water to cool, then drain again.
Meanwhile, in a large bowl, whisk together the oil, vinegar and honey; season. Stir in the tomatoes, fennel and onion; set aside to macerate until the bulgur wheat has cooked.
When ready to serve, add the cooled bulgur wheat to the bowl with the tomato and fennel mixture; toss together. Stir through most of the parsley, then divide between plates and top with the flaked mackerel. Scatter over the remaining parsley to serve.

Cook’s tip

Bulgur wheat brings a lovely texture to this salad, but any grain you have to hand would work. Make it even speedier by using a pouch of grains – quinoa or wild rice both work well.

Typical values per serving when made using specific products in recipe