Mackerel Salad Niçoise

This salad is similar to a salad Niçoise but with a few substitutions. It tastes just as fresh but packs in more omega-3 fats due to the mackerel and free-range eggs. It requires minimal prep and any leftovers can be used to make a satiating lunch the following day.

albumtemp-9Serves 3

Approximate nutrition per serving: 302kcal / 36.4g fat / 6.8g saturated fat / 15g total carbs / 9g fibre / 6g net carbs / 24.1g protein.

Ingredients:

  • 230g smoked boneless mackerel fillets. Alternatively, buy fresh fish and cook it at home.
  • 1 head of broccoli, about 300g, cut into small florets
  • 4 handfuls of kale, about 40g
  • 1 avocado, finely sliced
  • 2 eggs, I use Clarence Court
  • 12 black olives
  • 1 small red chilli, finely chopped (optional)
  • Pinch of sea salt
  • Zest of 1 lemon
  • Lemon wedges, to serve
  • 1 tablespoon extra virgin olive oil, to drizzle

Method:

  1. Soft-boil the eggs. I find that 5-6 minutes for medium-sized eggs allows the white to be thoroughly cooked whilst leaving the yolk slightly runny.
  2. Steam the broccoli and kale until tender, about 5 minutes, then set aside to cool.
  3. Flake the mackerel into small pieces.
  4. Once cooled, place the broccoli and kale into a salad bowl with all the other ingredients.
  5. Drizzle with extra virgin olive oil and serve with lemon wedges.

G.

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