Approved by an Accredited Practising Dietitian
Why this recipe is good for you
This recipe is especially rich in Omega-3, Protein, Fibre and Iron.
- Omega-3 — Omega-3 fats support heart, brain and mood health, and are important in pregnancy for your baby’s brain and eye development.
- Protein — Protein helps build and repair muscle, supports your immune system, and helps meals keep you satisfied for longer.
- Fibre — Fibre supports healthy digestion, helps steady your blood sugar, and feeds the good bacteria in your gut.
- Iron — Iron helps carry oxygen around your body and supports steady energy. It’s a priority nutrient for menstruating women, during pregnancy, and for anyone eating mostly plant-based.
Oily mackerel is one of the richest omega-3 sources — tossed through white beans and greens for a protein- and fibre-packed lunch.
Lunch · Serves 2 · Ready in 10 min · Rich in Omega-3, Protein, Fibre, Iron
Ingredients
- 1 can mackerel, drained
- 400g can cannellini beans, drained
- 2 handfuls rocket
- 1/2 red onion, sliced
- 10 cherry tomatoes, halved
- 2 tbsp olive oil
- Juice of 1 lemon
Method
- Flake the mackerel into a bowl.
- Add the beans, rocket, onion and tomatoes.
- Dress with oil and lemon and toss gently.
Tip: Tinned mackerel keeps in the pantry for an instant omega-3 boost.
Roughly per serve
- Iron: 3 mg
- Protein: 24 g
- Fibre: 7 g
- Omega-3: 2000 mg
Everyday recipes with approximate per-serve nutrient values estimated from AUSNUT and USDA food-composition data. A general guide, not individual advice.
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