Low Fat Kipper Salad recipe
information
455 Calories per serving
ingredients
5 oz (150 g) kipper fillet
3 oz (90 g) potatoes, diced
salt
1 1/2 oz (45 g) mangetout
1/2 small red pepper, seeded and cut in strips
4 teaspoons chopped spring onion
3 oz (90 g) potatoes, diced
salt
1 1/2 oz (45 g) mangetout
1/2 small red pepper, seeded and cut in strips
4 teaspoons chopped spring onion
For the dressing:
2 teaspoons low-calorie mayonnaise
1 teaspoon lemon juice
1 tablespoon low fat natural yogurt
1 teaspoon lemon juice
1 tablespoon low fat natural yogurt
To serve:
1 lemon wedge
method
1. Place the kipper fillet in a jug, cover with boiling water and leave in a warm place for 5 - 6 minutes. Drain.
2. Cook the potatoes in boiling salted water for about 10 minutes. Drain.
3. Boil the mangetout for 2 - 3 minutes in salted water. Drain.
4. Remove the skin from the kipper and flake the flesh into large pieces. discard any small bones still attached to the fish.
5. mix together the kipper, potatoes, mangetout, red pepper and spring onion.
6. Stir all the dressing ingredients together, spoon over the kipper salad and carefully mix through. Serve with a wedge of lemon.
2. Cook the potatoes in boiling salted water for about 10 minutes. Drain.
3. Boil the mangetout for 2 - 3 minutes in salted water. Drain.
4. Remove the skin from the kipper and flake the flesh into large pieces. discard any small bones still attached to the fish.
5. mix together the kipper, potatoes, mangetout, red pepper and spring onion.
6. Stir all the dressing ingredients together, spoon over the kipper salad and carefully mix through. Serve with a wedge of lemon.
serving amount
serves 1
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