Mackerel & White Bean Toast
Some busy days just call for a simple but filling meal…
I had a packed morning of work and filming content, and barely had any time to think about (let alone cook) lunch. On days like this, I’m always glad to have one of my Chop-Chop Meals to the rescue!
This dish has just three key components: a can of beans, mackerel, and toasted bread.
Now, don’t underestimate these ingredients. They might be simple, but they’re mighty. Combined together, this meal gives you protein, omega-3 fats, and fibre. All great for your brain health and gut health, and can fuel you through the rest of your busy day.
Putting everything together took me less than 10 minutes. All I really had to do was drain, mash, mix, and spread - and just like that, lunch was ready! Not only is this quick and nutritious, it’s super flavourful too.
It really can’t get any simpler than this - and for extra hectic days when you’re short on time, that’s exactly what you need.
Check out the full list of ingredients and instructions below!
THE RECIPE
SERVES 1
Ingredients
1 tin of mackerel in olive oil (drained)
½ cup canned butter beans (in water, no salt added), rinsed
A squeeze of lemon juice
A pinch of black pepper
A pinch of chilli flakes/a dash of Tabasco
2-3 sprigs of fresh parsley, chopped finely
1 slice of wholegrain toast, or your favourite crackers
Directions
In a bowl, mash the mackerel and beans. Add the rest of the ingredients and mix well.
Spread it on wholegrain toast or crackers and enjoy!
To make it a full meal, pair with a few sliced cherry tomatoes, or a side salad.
Notes
The mackerel already has salt in it, so I didn’t need to add salt to this dish.
You can pair this with a handful of cherry tomatoes for extra fibre, or finish off with a fruit. If you’re extra hungry, you can add in a boiled egg too!
Nutrition
Coming soon!