Recipes and photos are AI created and editorially reviewed. Nutrition figures are estimates.
An omega-3-rich box with no cooking on the day.
Equipment: Saucepan; lunch box
Measures and names
Ingredients
- 1 smoked mackerel fillet (about 75g), flaked
- 2 boiled eggs, halved
- Handful of cherry tomatoes
- 5cm cucumber, in sticks
- Small handful of salad leaves
- 1 tsp olive oil
- a squeeze of lemon
- Black pepper
Method
- Boil the eggs for 8 minutes, then cool and peel.
- Pack the flaked mackerel and eggs into a lunch box.
- Add the tomatoes, cucumber and leaves.
- Drizzle with oil and lemon, season, and chill.
Swaps and tips
Ready-cooked smoked mackerel needs no preparation and keeps well. Swap for tinned mackerel or sardines on a tighter budget.
Nutrition estimated, per serving
| Protein | Carbs | Fibre | Fat | Calories |
|---|---|---|---|---|
| 31 g | 4 g | 1 g | 30 g | 410 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
