Smoked Mackerel Salad

Recipe Image

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


  • 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.

  • 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.