Smoked Mackerel Salad with Grated Beets, Onion & Cucumber

Smoked mackerel is full of good fats, essentially omega 3 fatty acids, which can help keep your heart, brain and skin healthy!  This salad is simple to prepare and can be make the night before if required.  


You will need...
small frying pan

2-3 smoked mackerel fillets
1/2 red pepper, finely sliced
1/2 yellow pepper, finely sliced
1/2 red onion, shaved or finely sliced
1/2 cucumber, shaved or finely sliced
1 small beetroot, peeled and grated
Handful of fresh basil leaves, picked
1/2 bag rocket leaves
5-6 tbsp left over quinoa
Handful of pine nuts
1 tbsp extra virgin olive oil (optional)
1 tbsp balsamic vinegar (optional)
Freshly milled seasoning


To make...

Serves 2

  1. Dry toast the pine nuts over a medium heat for a few minutes, don't leave the pan as they can burn very quickly! Set aside
  2. Divide the quinoa between two plates, grate the beetroot over both of them
  3. Sprinkle the rocket over evenly and add the peppers, cucumber & onion
  4. Using both hands remove the skin from the mackerel and divide equally between the plates, checking for bones as you split the fish
  5. Scatter over the pine nuts and drizzle the olive oil and balsamic vinegar if using, season to taste
  6. Serve immediately or can be made the night before in an air tight container kept in the fridge

Nutritional Info
Per Serving
464 kcal | 30g fat | 5.4g saturates | 16g carbs | 7.8g sugars | 5.1g fibre | 29g protein | 1.9g salt

 GOOD FATS | FIBRE | HIGH PROTEIN | OMEGA 3 | OMEGA 6 | VITAMIN B | VITAMIN C | FOLIC ACID | POTASSIUM | CALCIUM | PHOSPHORUS | MAGNESIUM


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