Smoked Mackerel and Potato Salad

Thursday, March 14, 2019. Author Geraldine Campbell

Smoked Mackerel and Potato Salad

This salad is high in omega-3 polyunsaturated fats (PUFAs) and B-vitamins helping keep your cardiovascular system healthy. Mackerel is a great source of protein helping keep you feeling fuller for longer and boosting your muscle growth and repair.

Serves 1

 

Instructions

1 Peppered smoked mackerel

1 Potato (cubed)

1 cup Rocket leaves

2 Plum tomatoes

15 ml Lemon juice

1 tsp black pepper

1 tbsp Chives (chopped)

1/2 Red onion (sliced)

1 tbsp Fat-free sour cream

1 tsp Wholegrain mustard

1 tsp Horseradish cream

 

Instructions

1. Prepare the potatoes and boil for 15 minutes until soft. Drain and allow to cool.

2. To make the dressing, mix the sour cream with the mustard and horseradish.

3. In a bowl, flake the smoked mackerel and mix with the rocket, tomatoes, lemon juice and pepper.

4. Add in the cooled potatoes and onions, and then finish with the dressing.

5. Serve with a lemon wedge and a drizzle of chives.

 

Nutritional profile per serving

Total calories: 487 kcals

Protein: 22 g (18% of total calories)

Carbs: 53 g (44% of total calories)

Fat: 21 g (38% of total calories)

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