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    Home » Recipes » Lunch » Lunch Salads

    Mackerel Beetroot Salad

    Published: Aug 6, 2015 · Updated: May 30, 2022 by Neil 5 Comments

    572 shares
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    A plate of mackerel beetroot salad ready to eat.

    Mackerel beetroot salad is a great quick healthy meal. Rich in healthy oils like Omega-3 and Omega-6, it's packed with essential vitamins and minerals too.

    A plate of mackerel beetroot salad with a jar and a salad bowl in the background.

    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!

    Close up of a plate of mackerel beetroot salad.

    Normally I’m all about preparing lots of different soups at the weekend and freezing them.

    It’s easy to take out a couple of soups for the next day in the evening. These will easily de-frost overnight.

    I put them in transportable containers in the morning for a packed lunch, 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!

    That's where this mackerel beetroot salad comes in.

    Knowing that I had beetroot left over from the gluten free chocolate and beetroot muffins recipe I headed out to my local supermarket.

    A quick hunt through the aisles and I came away with a reduced piece of mackerel and some cheap salad basics.

    The result was this excellent heart healthy mackerel beetroot salad. A simple, but also pretty tasty lunch option!

    Birds eye view of a plate of mackerel beetroot salad with a fork on.

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    Mackerel beetroot salad is a great quick healthy meal. Rich in healthy oils like Omega-3 and Omega-6, it's packed with essential vitamins and minerals too. Click to Tweet

    Mackerel Beetroot Salad Recipe

    Enjoy this healthy and delicious mackerel beetroot salad as a packed lunch or as an excellent light dinner option.

    I’d love to hear what you think of my recipe in the comments below and please do rate my recipe 5* if you like it! 🙂

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    Mackerel Beetroot Salad Recipe

    Rich in essential healthy oils, vitamins and minerals, this suggested packed lunch option is perfect to keep you healthy and full.
    Prep Time15 mins
    Cook Time30 mins
    Total Time45 mins
    Course: Lunch
    Cuisine: International
    Servings: 2
    Calories: 357kcal
    Author: Neil

    The following links and any links in the recipe card below are affiliate links.

    This means that if you click on it and then buy that product I’ll get a small commission (at no extra cost to you of course).

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    Equipment

    • Kitchen scale
    • Saucepans
    • Chopping board
    • Kitchen knives
    • Measuring spoons
    • Large mixing bowl

    Ingredients

    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 tablespoon extra virgin olive oil
    • 1 teaspoon white wine vinegar
    • ½ teaspoon Dijon mustard
    • Salt and pepper to season
    Metric - US Customary

    Instructions

    • Cook the potatoes, for 20 – 25 minutes. Drain and cool.
    • Whilst the potatoes are cooking, chop and prepare the rest of the salad ingredients and place in a bowl.
    • Make the dressing by placing all the dressing ingredients into a jar and shaking well together.
    • Add the cooked, cooled potatoes to the bowl of salad, top with the dressing and combine well.
    • Divide between 2 plates / lunchboxes.
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    Nutrition

    Calories: 357kcal | Carbohydrates: 28.5g | Protein: 18.6g | Fat: 19.3g | Saturated Fat: 3.7g | Cholesterol: 49mg | Sodium: 127.6mg | Fiber: 5.1g | Sugar: 4.9g | Vitamin A: 650IU | Vitamin C: 40.4mg | Calcium: 50mg | Iron: 3.6mg

    Nutrition Facts
    Mackerel Beetroot Salad
    Amount Per Serving
    Calories 357 Calories from Fat 174
    % Daily Value*
    Fat 19.3g30%
    Saturated Fat 3.7g23%
    Cholesterol 49mg16%
    Sodium 127.6mg6%
    Carbohydrates 28.5g10%
    Fiber 5.1g21%
    Sugar 4.9g5%
    Protein 18.6g37%
    Vitamin A 650IU13%
    Vitamin C 40.4mg49%
    Calcium 50mg5%
    Iron 3.6mg20%
    * Percent Daily Values are based on a 2000 calorie diet.

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    Reader Interactions

    Comments

    1. Susie @ SuzLyfe

      August 06, 2015 at 12:15 pm

      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!

      Reply
      • neil@neilshealthymeals.com

        August 06, 2015 at 2:55 pm

        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. 🙂

        Reply
    2. neil@neilshealthymeals.com

      August 06, 2015 at 3:39 pm

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

      Reply
    3. Shashi at RunninSrilankan

      August 06, 2015 at 8:58 pm

      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!

      Reply
      • neil@neilshealthymeals.com

        August 07, 2015 at 4:23 am

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

        Reply

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