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Healthy Mackerel Salad

Mackerel is a delicious fatty fish that hardly needs any seasoning. It's one of the best sources of protein, healthy fats, (omega 3 fatty acids) and micronutrients (magnesium, potassium, phosphorus, iron, vitamin A and D). It's also one of your best fish choices because it's sustainable. However, beware that some types of mackerel may be high in mercury - go for North Atlantic mackerel and avoid Spanish and King mackerel are high in mercury.

You can use lamb lettuce, rocket, romaine, iceberg lettuce or even red leaf lettuce. From a nutritional perspective, the darker the lettuce leaf, the more nutrition it has (potassium, calcium, vitamin A, C and other micronutrients).

Preparation time

Hands-on
Overall

Nutritional values (per serving):

7.6 grams 8.5 grams 27.3 grams 49.9 grams 12.5 grams 609 calories
Total Carbs16.1grams
Fiber8.5grams
Net Carbs7.6grams
Protein27.3grams
Fat49.9grams
of which Saturated12.5grams
Energy (calories)609kcal
Magnesium133mg (33%)
Potassium1111mg (56%)

Macronutrient ratio: Calories from carbs (5.1%), protein (18.6%), fat (76.3%)

Ingredients (makes 2 servings):

  • 2 mackerel fillets (180 g / 6.3 oz)
  • 2 large eggs, free-range or organic
  • 1 medium avocado (150 g / 5.3 oz)
  • 2 cups green beans (200 g / 7.1 oz)
  • 4 cups mixed lettuce such as lamb lettuce, arugula, etc. (120 g / 4.2 oz)
  • 1 tbsp ghee or coconut oil
  • ¼ tsp salt or more to taste (I like pink Himalayan)
  • freshly ground black pepper
Lemon & mustard dressing:

When looking for ingredients, try to get them in their most natural form (organic, without unnecessary additives).

Instructions:

  1. 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!
  2. 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.
  3. Make small diagonal slashes on the skin side of the mackerel - don't cut too deep. Season with salt and pepper from both sides.
  4. 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.
  5. When the eggs are chilled, peel off the shells. Make the dressing by mixing all the ingredients (olive oil, mustard and lemon juice).
  6. Wash and drain the lettuce in a salad spinner or just by pat drying using a paper towel. Place the lettuce in a serving bowl and top with the cooked green beans.
  7. Add quartered cooked eggs, sliced mackerel fillet and drizzle with the prepared dressing. Enjoy!

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Please, note that I do not offer personalised advice. For personalised advice you can contact one of our experts.

Comments (7)

Hi Martina!  
I'm new to KetoDiet and I found your blog which seems excellent!  Thank you!
Quick question: When you mention (180 g / 6.3 oz) for the mackerel, is it for each portion or for the two portions?  Same for the avocado and the green beans?
Thank you!

Reply

Thank you Jocelyne! All ingredients listed are per recipe (that is 2 servings in this case), so the amount of mackerel, avocado, etc are per 2 servings.

Reply

Thanks for sharing.

Reply

Fixed this salad tonight and received rave reviews from my toughest critic, my wife!  I had to substitute salmon for the mackerel, sometimes you do what you have to do.  It was great and will move to one of my regular go to meals.

Reply

Yes I know what you mean and I think that salmon is a great substitute because nutritionally it's very similar to mackerel. Glad you liked it! Smile

Reply

Hi Martina, I love love love your blog! I appreciate that you post healthy foods like mackerel and not just low-carb versions of everything high in carbs. Thanks for keeping it real!! Smile

Reply

Thank you Amy! <3

Reply

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