Recipes and photos are AI created and editorially reviewed. Nutrition figures are estimates.
An omega-3-rich lunch with no preparation.
no cooking
Equipment: None - no cooking
Measures and names
Ingredients
- 1 pack of ready-cooked smoked mackerel fillets
- 1 ready-made side salad or bag of leaves
- 1 pack of cherry tomatoes
- Small bottle of water or sugar-free drink
Optional extras
- 1 pack of ready-boiled eggs
Method
- Peel the skin from the mackerel and flake it over the salad.
- Add the tomatoes, and boiled eggs if you have them.
- Eat straight from the pack or tip into the salad tub.
- Avoid any sweet dressing sachet — a squeeze of lemon is better if available. Taste before adding salt — smoked mackerel already seasons the dish.
Swaps and tips
Smoked mackerel is one of the most nutritious things in a small chiller and needs no cooking. Tinned mackerel or sardines work if there’s a tin aisle.
Nutrition estimated, per serving
| Protein | Carbs | Fibre | Fat | Calories |
|---|---|---|---|---|
| 26 g | 4 g | 1 g | 22 g | 330 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
