Steamed vegetable, mackerel, marinated fruit and potato salad

Serves four

• 2 broccoli florets
  
• 1/4 of a fennel
• 1/2 a beetroot
• 4 leek discs
• 4 slices of pumpkin
• 1/2 pomegranate
• 1/2 pear
• 1/2 apple
• 1 mackerel fillet 150 g
• 1 small potato
• 1 tbsp extra virgin olive oil (10 g)
• Salt to taste
• White pepper to taste
• 1 cardamom pod
  
  

Nutritional information
Per serving: 564 Kcal

Environmental Impact

Per serving: 
466 grams CO₂ equivalence - carbon footprint
440 litres - water footprint

This recipe’s environmental sustainability level is: Good.

To eat sustainably at each meal, our advice is to keep within 1000 grams of CO₂ equivalence (carbon footprint) and 1000 litres of virtual water (water footprint). Remember that animal protein (meat, cheese, fish and eggs) have a greater impact than grains, beans, pulses and vegetables. Vegetable sides generally have a low environmental impact, equivalent to around 100 grams of CO₂, including dressing.

Method

Squeeze the seeds of the half pomegranate to extract the juice.

Cut the apple and pear into slices and leave them to marinate in the pomegranate juice, adding a pinch of salt and the pressed cardamom pod. Cover and leave in the fridge for 30 minutes.

In the meantime, wash and prepare the vegetables: cut the fennel into slices and dice the beetroot and potato.

Wash the mackerel fillet in running water and put it in the steamer together with the vegetables. Steam cook for about 15 minutes.

When the ingredients are all cooked, make your salad with the vegetables, marinated fruit and chopped mackerel fillet.

Dress with the juice used to marinate the fruit and a pinch of white pepper.

The Chef’s Advice

Cardamom comes from the same family as ginger and has an intense, powerfully aromatic flavour. It is sold as whole pods, seeds, or as a powder, and can be used for both sweet and savoury dishes.

Nutritional Advice

Pomegranate is packed with vitamin C and minerals such as potassium and phosphorous.

Environmental Advice

Choose seasonal ingredients, local or traditional varieties. 

Keeping our seas and oceans full of life is a goal we can all contribute to by exploring local options and look for sustainable fishing certifications, such as the Marine Stewardship Council (MSC) or the Marine Conservation Society (MCS).