Healthy Mackerel Salad

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3.5 from 169 votes

Healthy Mackerel Salad

25 minutes
Calories 550kcal

Ingredients

  • 2 mackerel fillets (180 g / 6.3 oz)
  • 2 large eggs (180 g / 6.3 oz)
  • 1 avocado (medium
  • 2 cups green beans (180 g / 6.3 oz)
  • 4 cups lettuce (180 g / 6.3 oz)
  • 1 tablespoon ghee (180 g / 6.3 oz)
  • 1/4 teaspoon salt (180 g / 6.3 oz)
  • freshly ground black pepper
  • 2 tablespoons extra-virgin olive oil
  • 1 teaspoon dijon mustard (180 g / 6.3 oz)
  • 2 tablespoons lemon juice (180 g / 6.3 oz)

Instructions

  • Start by cooking the eggs.
  • Fill a small saucepan with water up to three quarters.
  • Add a good pinch of salt.
  • This will prevent the eggs from cracking.
  • Bring to a boil.
  • Using a spoon or hand, dip each egg in and out of the boiling water - be careful not to get burnt.
  • This will prevent the egg from cracking as the temperature change won't be so dramatic.
  • To get the eggs hard-boiled, you need round 10 minutes.
  • This timing works for large eggs.
  • When done, remove from the heat and place in a bowl filled with cold water.
  • I like and always use this egg timer! Cook the green beans.
  • Fill a small sauce pan with water and season with salt.
  • Add the green beans and bring to a boil.
  • Cook until crisp tender for 4-5 minutes.
  • When done, take off the heat and pour the hot water away to prevent the beans from further cooking.
  • Make small diagonal slashes on the skin side of the mackerel - don't cut too deep.
  • Season with salt and pepper from both sides.
  • Heat a pan greased with ghee.
  • Once the pan is hot, add the mackerel fillets, skin side down, and cook over a medium-high heat until the skin is crispy and the meat opaque and cooked.
  • When done, take off the heat and set aside.
  • You can use splatter shield like this one - it's great for catching spat oil.
  • When the eggs are chilled, peel off the shells.
  • Make the dressing by mixing all the ingredients (olive oil, mustard and lemon juice).
  • Wash and drain the lettuce in a salad spinner or just by pat drying using a paper towel.
  • Add quartered cooked eggs, sliced mackerel fillet and drizzle with the prepared dressing.
  • Enjoy!

Nutrition

Calories: 550kcal

Originally posted 2019-02-20 17:51:32.

Article Categories:
Breakfast

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