Name: Peppered smoked mackerel and beetroot salad
Prep time: 15 min
Cook time: 40 min
Total time: 55 min
Yield: 2
Ingredients: 2 peppered smoked mackerel fillets, skin removed; 4 beetroot; 90g bag of rocket leaves; 2 large handfuls of baby spinach leaves; ½ an avocado; 1tsp sunflower seeds; 1tsp pumpkin seeds; 50ml extra virgin olive oil; 1tbsp apple cider vinegar; 2tsp hot horseradish sauce; salt and pepper to taste

Peppered smoked mackerel and beetroot salad

This peppered smoked mackerel and beetroot salad is a good source of protein and is very high in omega 3 fatty acids, specifically the long-chain DHA and EPA fatty acids. Omega 3’s invaluable role in reducing inflammation has been linked to helping to lower the risk of chronic diseases. Adding the beetroot, which is full of fibre, and the avocado, which contains healthy fat, to this dish ensures a slow release of sugars in the bloodstream which is pivotal when suffering from blood sugar management issues.

Total Time: 55 minutes
Yield: 2 1x

Ingredients

Scale

2 peppered smoked mackerel fillets, skin removed
4 beetroot
90g bag of rocket leaves
2 large handfuls of baby spinach leaves
½ an avocado
1tsp sunflower seeds
1tsp pumpkin seeds

Dressing

50ml extra virgin olive oil
1tbsp apple cider vinegar
2tsp hot horseradish sauce
salt and pepper to taste

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Instructions

Turn the oven on to 200°C.
Scrub the beetroot, cut into quarters (or smaller if the beets are very big) and place in a small roasting tray. Drizzle with a little olive oil and season with pepper. Cover with foil and roast in the oven for about 30-40 minutes, or until the beetroot are just cooked. Remove foil and leave to cool.
Wash the salad and add to a salad bowl. Gently flake the mackerel over the leaves.
Half the avocado, scoop out the flesh and chop into slices or cubes and add to the salad. Reserve the second half for another day.
Meanwhile, make the dressing. Add all the ingredients to a jam jar or similar and give it a good shake. Season to taste with a little salt and pepper.
Scatter the beetroot quarters and seeds over the salad and drizzle over the dressing. Don’t drench the leaves, just dress with enough dressing to taste. Save any leftover dressing for another day.

Author: Claire Postans
Prep Time: 15
Cook Time: 40