Smoked Mackerel Salad
Flaked smoked mackerel over crisp leaves with new potatoes and a lemon dressing. High in protein and rich in omega-3, ready in minutes.
Why this works on GLP-1
Smoked mackerel is one of the richest sources of omega-3 fats around, and it is high in protein too, so a modest fillet delivers a lot of nourishment. On GLP-1 medication that suits well, since appetite is lower and protein helps protect lean muscle during weight loss while the omega-3 supports heart and general health.
It comes ready to eat, so this salad takes minutes to assemble, which helps on low-energy days. Its bold, savoury flavour means a small portion satisfies, and pairing it with plenty of leaves and a few new potatoes keeps the plate balanced and fresh. One note: smoked mackerel is oily and salty, so a modest fillet is plenty.
per serving
per serving
single serving
Ingredients · makes 1 serving
- Smoked mackerelSkin removed, flaked · one fillet 100 g
- Mixed leavesRocket, watercress, or a bag of salad a couple of handfuls
- New potatoesBoiled and halved 100 g
- Cucumber and tomatoesSliced or chopped 120 g total
- DressingWalnut oil, lemon juice, a little horseradish or mustard 1 tbsp
- To finish, optionalFresh dill, red onion, capers, black pepper to taste
Method
Cook the potatoes. Boil the new potatoes for 12 to 15 minutes, until tender, then drain, halve, and let them cool slightly.
Make the dressing. Whisk the walnut oil, lemon juice, and a little horseradish or mustard. Walnut oil works well here as a finishing oil, its nutty note pairing nicely with the smoky fish.
Flake the mackerel. Peel the skin from the mackerel fillet and flake the flesh into large pieces, checking for any small bones.
Assemble and serve. Toss the leaves, potatoes, cucumber, and tomatoes with most of the dressing. Top with the flaked mackerel, drizzle over the rest, and finish with dill or capers. Eat slowly to gauge fullness on a reduced appetite.
Approximate nutrition per serving
Makes one serving. Mackerel provides the protein and is rich in omega-3. It is naturally oily and salty, so a modest fillet is plenty and no extra salt is needed. Figures vary with the fillet size.
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