Warm mackerel, wild rice and roasted vegetable salad

I have not posted an recipes here at Lunchtime Legend since the end of Vegtember. But I recently discovered my Cholesterol levels were a bit high (and I also realised I was becoming a big fat pig!) so have embarked on a low cholesterol diet. Thinking differently about cooking always sparks my muse a little and therefore I am on one at the moment so regular readers might see a few of these.

In my RSS feed James Ramsden’s new post about a Mackerel, Oyster and Wasabi roll (and Jeez does it sound good!) sprung up and it got me thinking. Oily fish is one of the things I should try and eat more of according to the low cholesterol crib sheet my Doc gave me. So I decided to come up with a new Mackerel recipe that would be nice for dinner and that would also be good to take to work for packed lunch the next day.

So this is what I came up with, it is loosely based on an Anchovy and Bean salad my kid brother makes (which is also ace, I’ll post the recipe some day). I must say I am pretty pleased, whilst I am a decent enough cook I don’t really have the inventive chef gene/meme (my little Brother and Father share it) so don’t normally come up with that much original stuff I find really nice. I tend to more tinker with other’s recipes.



The mackerel salad.



250g wild rice

200g packet smoked mackerel 1

400g Can cannellini beans, drained and rinsed

6 shallots

4 nice ripe tomatoes

1 yellow pepper

Packet of Rocket lettuce2

Juice 1 ½ lemons

3 big cloves of garlic

Large handful fresh basil



Red wine vinegar




Preheat the oven to 150. Get a large baking tray and lightly cover in olive oil.

Cut the tomatoes into quarters, halve the shallots, and cut the pepper into squares. Lay these out on the baking tray and cover liberally with black pepper and a little salt. Then roast in the oven for about 35-40 minutes until nicely cooked and beginning to caramelise. You might want to turn them over once or twice whilst cooking.

Once this is done put let the roasted veg start to cool and put the wild rice on. It take a little longer than long grain or basmati to cook about 20 minutes I find. Once it is done rinse and drain and leave in the pan you want it to cool down a little but not be cold.

Roughly chop the garlic and the basil. Start to lightly fry the garlic and once it has started to brown just a little add the basil and the rocket, some salt, the juice of your lemons and about a liberal splash of red wine vinegar.

Once this is cooked and starting to get a bit malleable mix with the wild rice. Add the beans and the mackerel and stir it up well. Serve this mixture onto plates and put the roasted vegetables on top to look pretty!


1I used peppered. But I like stuff really peppery!

2I reckon you could easily use baby leaf spinach, water cress or any strong tasting leaf. I’ll myself give spinach a go next time



15. June 2011 by Ralph Ferrett
Categories: Food | Tags: , , , , , , | Leave a comment

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