Free Healthy Recipe - Smoked Mackerel and Caperberry Salad

Dairy free, Low carbohydrate, Low GI

There's no question smoked fish is high in salt, and shouldn't be eaten every day, but, when you consider the many other benefits of fish particularly the Omega 3 fats found in oily fish like mackerel, it's a much healthier option than cured meat and sausage. The other justification for including it in your diet is, with such a strong flavour, there's no need to add any extra salt to the salad greens or dressing.

Ingredients

2 cups mixed green leaves

½ red capsicum sliced

1½ tbsp extra virgin olive oil

½ tbsp white balsamic vinegar

½ tsp seeded mustard

100 grams smoked mackerel

½ avocado

2 tomatoes

12 caperberries halved

cracked black pepper

Method

Wash and dry the salad leaves.

Combine the oil, vinegar, and mustard in a jar. Toss the dressing over the leaves and capsicum. Arrange the leaves on individual plates, and top with slices of mackerel, and the rest of the salad ingredients.
Season with black pepper and serve with individual sourdough grain rolls.

Note: Mackerel is a rich source of EPA, a naturally occurring food chemical known to help increase the production of prostaglandin E1, a compound known to reduce blood pressure. A study found that eating fresh mackerel twice a day for two weeks significantly reduced the blood pressure of patients suffering from mild hypertension.

Makes 2 servings

Prep Time:	15 mins
Cooking Time:	nil
Ready in:	15 mins
Suitable for:
Lunch, Salad

Recipe tools:

Print version

Email recipe

More recipes

Nutritional Information - Per Serve
Kj	1389 kj
Calories	332 kcal
Fat	29.3 g
Saturated Fat	5.9 g
Total Carbohydrate	2.3 g
Total Protein	11.8 g
Fibre	2.9 g

Disclaimer: The Food Coach provides all content as is, without warranty. The Food Coach is not responsible for errors or omissions, or consequences of improper preparation, user allergies, or any other consequence of food preparation or consumption.