Recipes and photos are AI created and editorially reviewed. Nutrition figures are estimates.
A peppery, omega-3-rich plate.
Equipment: Saucepan
Measures and names
Ingredients
- 2 smoked mackerel fillets, flaked
- 4 eggs, soft-boiled and halved
- Large bunch of watercress
- ½ cucumber
- 100 g cherry tomatoes
- 2 tbsp olive oil, mustard and lemon (dressing)
- ½ red onion, sliced
- Black pepper
Method
- Soft-boil the eggs for 6–7 minutes, then cool in cold water, peel and halve.
- Whisk the olive oil, mustard and lemon juice into a dressing.
- Toss the watercress, cucumber, tomatoes and red onion with the dressing.
- Flake the mackerel over in large pieces, discarding the skin.
- Add the eggs and season generously with black pepper — smoked mackerel is salty, so no extra salt.
Swaps and tips
Watercress stands up well to rich mackerel. Tinned mackerel works just as well as smoked.
Nutrition estimated, per serving
| Protein | Carbs | Fibre | Fat | Calories |
|---|---|---|---|---|
| 35 g | 7 g | 2 g | 42 g | 548 kcal |
Values are estimates based on typical UK food composition data and will vary with brands and portion sizes.
Recipes are AI created and editorially reviewed; kitchen testing is ongoing. Made this recipe? .
Recipe from healthshelf.org
