Peppered Smoked Mackerel & Beetroot Salad

Smoked mackerel 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 such as heart disease, cancer, and arthritis. Inflammation is common in diabetics and those suffering from cardiovascular issues, one of the symptoms of metabolic syndrome. 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 diabetes.

Recipe by Claire Postans
Serves - 2
Prep. Time - 15
Cooking Time - 40


  • 2 sides of Peppered Smoked Mackerel
  • 4 Beetroots
  • 90g bag Rocket leaves
  • 50g (two large handfuls) baby spinach leaves
  • half an Avocado
  • 1 tsp sunflower seeds
  • 1 tsp Pumpkin seeds


  • 50 ml Extra Virgin Olive Oil
  • 1 tbsp Apple Cider Vinegar
  • 2 tsp Hot Horseradish sauce
  • Pinch Salt and pepper


  • Turn the oven on to 200°C.
  • Scrub and roast 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 one side 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.

Leave a Comment