Mackerel Beetroot Salad

This mackerel beetroot salad is a perfect nutritious packed lunch option. It’s rich in healthy oils like Omega-3 and Omega-6. And it’s packed with essential vitamins and minerals too.

Mackerel Beetroot Salad Featured Image_

If you’re anything like me, then making a decent, healthy, and filling lunch for the next day to take to work has got to be a quick and simple task.

The last thing I want, especially if I’ve just done an hour at the gym, is to laboriously pour over preparing an evening meal and a complicated lunch too.

That’s exactly where this mackerel beetroot salad fits in!

Rich in essential healthy oils, vitamins and minerals, this mackerel beetroot salad suggested packed lunch option is perfect to keep you healthy and full.

Normally I’m all about preparing lots of different soups at the weekend and freezing them. It’s easy then to take out a couple of soups for Lynne and I in the evening, these will easily de-frost overnight, and we’ll put them in transportable containers, in the morning ready to be stored in the fridges provided at work.

Sometimes though, as much as I love my soup, and I’m sure you’ll agree with me, soups can be pretty mundane every single day!

So, a quick basket shop around my local supermarket, knowing that I had beetroot left over from the gluten free chocolate and beetroot muffins recipe, for some cheap salad basics and an equally inexpensive heart healthy oily fish resulted in this mackerel beetroot salad, simple, but also pretty tasty lunch option.

What do you think?

Sometimes it’s not about writing new recipes but simply just getting by with what you have and what can be easily picked up at as minimum a cost as possible locally.

Sure, there’s shops around my work that I could go out and buy something from at lunchtime but then there’s temptation involved isn’t there?

Plus I’m a canny Scot who doesn’t like parting with money, especially if I can make it myself! 😉

Rich in essential healthy oils, vitamins and minerals, this mackerel beetroot salad suggested packed lunch option is perfect to keep you healthy and full.

So, are you looking forward to the weekend now?

Yep me too and it’s one that I won’t be spending the entire time in the kitchen. Well not the WHOLE weekend anyway!

Lynne and I are heading down to Greenock to try out this place for lunch on Saturday, so we’re looking forward to that, plus there’s bound to be a few glasses of vino that pass my lips. Good, can’t wait!

Mackerel Beetroot Salad Featured Image_
Mackerel Beetroot Salad
Prep Time
15 mins
Cook Time
30 mins
Total Time
45 mins
Rich in essential healthy oils, vitamins and minerals, this suggested packed lunch option is perfect to keep you healthy and full.
Course: Lunch
Servings: 2
Calories: 357 kcal
For the salad
  • 250 g new salad potatoes cut into bite size chunks
  • 140 g smoked mackerel strips skinned and chopped into 2cm pieces
  • 100 g chopped mixed salad leaves
  • 100 g cooked beetroot chopped
  • 10 g pumpkin seeds
For the dressing
  • 1 tbsp extra virgin olive oil
  • 1 tsp white wine vinegar
  • ½ Tsp Dijon mustard
  • Salt and pepper to season
  1. Cook the potatoes, for 20 – 25 minutes. Drain and cool.
  2. Whilst the potatoes are cooking, chop and prepare the rest of the salad ingredients and place in a bowl.
  3. Make the dressing by placing all the dressing ingredients into a jar and shaking well together.
  4. Add the cooked, cooled potatoes to the bowl of salad, top with the dressing and combine well.
  5. Divide between 2 plates / lunchboxes.

Nutrition Facts
Mackerel Beetroot Salad
Amount Per Serving
Calories 357 Calories from Fat 174
% Daily Value*
Total Fat 19.3g 30%
Saturated Fat 3.7g 19%
Cholesterol 49mg 16%
Sodium 127.6mg 5%
Total Carbohydrates 28.5g 10%
Dietary Fiber 5.1g 20%
Sugars 4.9g
Protein 18.6g 37%
Vitamin A 13%
Vitamin C 49%
Calcium 5%
Iron 20%
* Percent Daily Values are based on a 2000 calorie diet.

Rich in essential healthy oils, vitamins and minerals, this mackerel beetroot salad suggested packed lunch option is perfect to keep you healthy and full.

Righto – you know what I always say now, it’s Thursday and I link up with Amanda at Running with Spoons here to share with you what’s going on over there! So have a great weekend, and head on over there now to check out what else is going on in the blogosphere!

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  1. Teehee, have fun this weekend! BTW I’m currently reading a book about a nurse in the Hebrides and I get all excited when they mention Glasgow and suck. Maybe you’ll have a cameo. I’m a bit shopper of my own pantry. Obviously, you can’t do that with fresh produce, but why not have a little series of beet recipes? That sounds lovely! Mackerel is not popular in the US, but I had exposure to it when i was in Jamaica–they use it all the time there!
    Susie @ SuzLyfe recently posted…Successful Goal Setting from Your First Marathon OnMy Profile

    • says:

      Hi Susie, you would love the Hebrides, all windswept and quiet! Perfect peace and quiet for chilling out and relaxing. But then again, as we’ve spoken about before, you would love Glasgow because of all it’s architecture! 😀

      A series of beet recipes sounds like a fun idea! Mackerel would be my fish of choice with this recipe, but it would work equally well with cooked smoked salmon too. Sometimes I forget just how lucky we are, in our island here, to have sea all around us with fishies that perhaps aren’t available in other places. 🙂

  2. says:

    Thanks Liz, it’s just so nice to open up your lunch box and see something as vibrant as this ready to be eaten! 🙂

  3. Neil – you know I love beets – so I am so loving this salad – and it has practically every food group covered! Cannot wait to hear what y’all ate and drank at The Albany!
    Shashi at RunninSrilankan recently posted…Chocolate Thumbprint CookiesMy Profile

    • says:

      Thank you very much Shashi. Keep your fingers crossed that the rain might go off for us! 🙂

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