Smoked Mackerel Salad
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.
Prep Time: 15 minutes
Cooking Time: 15 minutes
Wheat Free, Gluten Free, Vegetarian
- 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
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.
- 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.
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.