Yield: 1 servings
|1 teaspoon||Sesame or vegetable oil.|
|1||2 inch 5 cm piece of cucumber cut into fine strips|
|4||Spring onions, trimmed and finely sliced|
|2||Tomatoes, skinned and sliced into wedges|
|3 ounces||90 g chinese leaves or cabbage, shredded|
|2 ounces||60 g peppered or smoked mackerel fillet, flaked|
|2 teaspoons||Light soy sauce|
|1 teaspoon||Sesame seeds|
|1 ounce||30 g slice of crusty bread to serve|
1. Heat the sesame or vegetable oil in a frying pan and add the cucumber, spring onions, tomatoes, chinese leaves or cabbage and the smoked mackerel. Stir fry for 1 to 2 minutes to heat and flavour all the ingredients. Transfer to a warmed serving plate.
2. Quickly mix together the lemon juice, soy sauce and vinegar and pour over the stir fry. Sprinkle with sesame seeds and serve at once accompanied by the crusty bread.
Preparation 10 minutes Cooking 2 minutes.
Serves 1: 330 calories.
Selections 1 bread 1 fat 2 protein 3 vegetable. 15 optional calories.