Smoked Mackerel & Beetroot Salad

Name: Smoked Mackerel & Beetroot Salad
Prep time: 12 min
Total time: 12 min
Yield: 2 servings
Ingredients: 2 fillets, flaked (180g) Smoked Mackerel; 3 cooked beetroot, in wedges (200g) Beets; 2 handfuls (60g) Arugula; a small handful (30g) Walnuts; a good squeeze Lemon; 2 1/2 tsp (12g) Olive Oil

Recipes · Lunch · Recipe, Typed Supps

Oily fish against sweet beetroot and bitter leaves — a plate built on contrast.

Allergens and patterns

Contains fish, tree nuts. Fits: Pescatarian, Kosher, Gluten-free.

Ingredients

2 fillets, flaked (180g) Smoked Mackerel — One of the richest omega-3 sources going, and it needs no cooking at all.
3 cooked beetroot, in wedges (200g) Beets — Dietary nitrate, and the sweetness that oily fish needs beside it.
2 handfuls (60g) Arugula — Peppery and bitter, which is the third corner of this plate.
a small handful (30g) Walnuts — Plant omega-3 alongside the marine kind, and crunch.
a good squeeze Lemon — Acid against all that oil. Non-negotiable.
2 1/2 tsp (12g) Olive Oil — With the lemon, the whole dressing.

Nutrition per serving

Calories: 342 kcal
Protein: 22.7g
Carbohydrate: 10g
of which sugars: 9.8g
Fat: 22.8g
of which saturated: 3.4g
Fibre: 5.9g
Sodium: 100.1mg

Method

Whisk the lemon and oil with a pinch of salt.
Dress the rocket and spread it over the plates.
Add the beetroot, flake the mackerel over in large pieces, and scatter the walnuts.