Smoked Mackerel Salad

Name: Smoked Mackerel Salad
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 2
Ingredients: 6 raw small baby potatoes, halved (or 6 cooked); 5 tablespoons low-fat natural yoghurt; Juice of a lemon; Small handful finely chopped fresh parsley; Ground black pepper; 1 X 100g pack of Lamb’s Lettuce or baby spinach leaves, washed; half a small cucumber, peeled and sliced; 4 baby plum or cherry tomatoes, halved; 2 small smoked mackerel fillets

Smoked mackerel fillets are a favourite in my house when I’m looking for something even quicker and easier than usual to have for lunch or supper! They really are the ultimate convenience food: already cooked for you, and packed full of essential fats and omega 3s. This substantial salad always gets the thumbs up.

Serves 2

Prep Time: 15 minutes

Cooking Time: 15 minutes

Wheat Free, Gluten Free, Vegetarian

Ingredients

6 raw small baby potatoes, halved (or 6 cooked)
5 tablespoons low-fat natural yoghurt
Juice of a lemon
Small handful finely chopped fresh parsley
Ground black pepper
1 X 100g pack of Lamb’s Lettuce or baby spinach leaves, washed
half a small cucumber, peeled and sliced
4 baby plum or cherry tomatoes, halved
2 small smoked mackerel fillets

Jennifers Tips

If a recipe calls for cooking potatoes, I usually make a large batch at once. Having cooked potatoes in the fridge is a fantastic ingredient standby, which quickly and easily forms the basis of many dishes.

Photo and recipe taken from The Balance Diet Cookbook.

Preparation

If raw, cook the potatoes in a pan of boiling water for 10-15 minutes until tender. Drain and cool by running under cold water.
Mix the yoghurt with the lemon juice, and season to taste with ground black pepper. Add the finely chopped parsley and stir well. Set aside for the flavours to infuse.
Place the salad leaves, cucumber and tomatoes in a large serving bowl. Top with the cooled potatoes.
Remove the skin from the mackerel, flake the fillets into bite-sized pieces, and scatter on top of the salad.
Spoon over the yoghurt dressing, and toss all the ingredients together. Serve.

UPCYCLE:

For a delicious way to upcycle any leftover mackerel fillets, mash the flaked fish thoroughly with the dressing ingredients to form a chunky pate / dip, and serve with toasted rye bread.