Oil-packed mackerel and arugula salad

Name: Oil-packed mackerel and arugula salad
Ingredients: 125 g arugula; 240 g drained red kidney beans; 285 g drained corn; 150 g cherry tomatoes; 2 cans mackerel in oil (125 g each); 15 ml oil; 1/4 teaspoon salt

Salad - Oil-packed mackerel and arugula salad by Erica C. - Recipia

Drain the beans and corn well so the oil-packed mackerel and arugula salad has no liquid pooling at the bottom. Cherry tomatoes add freshness, while the fish and beans make it filling and the arugula keeps it light. I leave the mackerel in large pieces and don’t break it up among the leaves. Prep: 15 minutes. Cook: 0 minutes. Total time: 15 minutes. Serves: 3. About 420 kcal and 23 g protein per serving.

Ingredients

125 g arugula
240 g drained red kidney beans
285 g drained corn
150 g cherry tomatoes
2 cans mackerel in oil (125 g each)
15 ml oil
1/4 teaspoon salt

Preparation

1. Drain and rinse the red kidney beans and corn under cold water. Leave them to drain well. 2. Wash the arugula and cherry tomatoes, then dry them. Halve the tomatoes. 3. Put the beans, corn and tomatoes in a bowl. Add the drained mackerel, broken into large pieces, then the arugula, oil and salt. Toss gently, just enough to coat the beans with oil.

Notes

Serve the salad with toast. Look for whole pieces of mackerel in oil, not a paste, and drain the can well so oil doesn’t collect at the bottom of the bowl. If the arugula is bitter, increase the proportion of tomatoes without changing the salt. You can make it ahead, but toss in the arugula close to serving time; leftovers keep in a sealed container in the fridge for up to 3 days, though the leaves will soften. You can replace the red kidney beans with 240 g of drained white beans.

Frequently asked questions

Why does the salad release liquid?

Cut tomatoes can release juice if they sit in the bowl for a long time. Cut them just before tossing the salad, or leave the halves on a paper towel for 5 minutes.

Can I use tuna instead of mackerel?

Yes, use 2 drained cans of tuna, 120 g each. The pieces mix more easily with the beans, so toss the salad gently.

Will frozen corn work?

Yes, use 150 g of cooked and cooled corn. Let it thaw and drain it before adding it to the bowl.

Does smoked mackerel work too?

Yes, use 180 g of smoked mackerel broken into pieces and start with a pinch of salt, then taste the salad.