Mackerel Salad


Mackerel salad - By Gabriele Fantelli

Salads are great for a quick and easy lunch, can be done in advance and stored in the fridge, which is also ideal to take to work. Mackerel is an oily fish rich in Omega 3, the properties of which we explored earlier, watercress contains B vitamins as well as C and E, and it is a great source of fibres, iron, calcium and other minerals. It helps protect our eyes due the high content of carotene; it can also help improve memory and mental wellbeing as well as slow down ageing process. A few studies also show that it can enhance sexual energy, fertility and improve the production of breast milk.


Ingredients - Serves two

6 mackerel fillets

50gm watercress (two small handfuls)

50gm sweet corn

1 medium carrot grated or finely sliced

2 tomatoes cut into small cubes or sliced


For the vinaigrette

3tbsp olive oil

1tbsp balsamic vinegar

Pinch of salt and pepper



Prepare the vinaigrette by mixing together all the ingredients and set aside. In a bowl put the watercress, sweet corn, carrot and tomatoes. Add ¾ of the vinaigrette and mix gently with your hands. Divide and place the salad onto two plates, place three Mackerel fillets on top of each salad and spoon the rest of the vinaigrette on the top. Serve with crusty bread, toasts or crackers.

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