Spring Superfood Smoked Mackerel Salad

Beautiful fresh seasonal greens, tender melt in the mouth roasted sweet potato, earthy beets, crunch toasted nuts and smoky fish…salad perfection!

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My idea of a superfood salad has changed quite considerably in recent years…always avocado, sometimes seeds and nuts, no beans, hummus or quinoa, all now replaced by oily fish and beautiful pillowy poached egg!

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I’ve been craving fresh simple food, more veggies, mainly greens, and making sure to get in a few more carbs and at least a couple of portions of oily fish a week. I’m not that partial to fresh mackerel, but perhaps I just haven’t come across the right recipe yet! The blamed the bones for having put me off previously but this cold smoked mackerel hadn’t all that many. Those which remained I simply pulled out with ease before flaking it in to large chunks.

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I left the skin off the fish but it most definitely didn’t go to waste; always need to nibble on something when preparing food…I ended up liking the smoked mackerel so much an entire fillet didn’t make it to the salad.

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I went with an array of colours and textures, raw, cooked, warm and cold, a toasted crunchy rainbow of flavours that satisfied on all counts. I hadn’t been eating any notable carbs for a while with just no longing for them aside from the occasional date sweetened treat but I’ve been making a conscious effort over the past week to get in some sweet potato post workout to see if it aids recovery a little more than going without. So far I haven’t noticed a whole lot of difference but I’ll give it a few weeks.

In the meantime I had forgotten how awesome sweet potato can be…absence makes the heart grow fonder!

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I was going to leave it be…but I couldn’t help but pop an egg on top! They are superfoods after all; all nine essential amino acids, rich in iron, phosphorous, selenium, vitamins A, B12, B2 and B5 as well as choline, an important nutrient for the brain! And of course it’s like adding additional dressing once you left the drippy yolk goodness roll in amongst the veggies and fish.

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Admittedly I was tempted to go for some candied walnuts but I held back…the honey is still on the top shelf and there it shall remain until I get the urge to make something sweet…Easter is only around the corner as is my birthday so I can’t imagine it will be too far off!

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Walnuts just quickly toasted are just plain awesome as they are! One of my favourite nuts; top tip…store walnuts in the fridge to keep them fresh and prevent them going rancid, preferably in a dark bag or container as they don’t like the light either!

What’s your favourite “superfood” salad combination? I believe each and everyone of us has our own superfood salad, perhaps many depending on what nutrients are bodies are calling out for at any particular time of day, week, month or year!

Superfood Energising Body Loving Mackerel Salad

by Michelle Hunt

Prep Time: 5 minutes

Cook Time: 40 minutes (unless you have le

Keywords: bake raw entree salad low-carb paleo low-sodium soy-free gluten-free grain free beet sweet potato walnuts

Ingredients (Serves 2)

  • 1 medium sweet potato (skin on!) diced + 1 tbsp coconut oil
  • 2 small roasted beets peeled and sliced
  • Small handful thin asparagus spears
  • Small handful of brocollini spears (slice them if they are thick/chunk!)
  • Handful of baby spinach leaves
  • 1/2 a large or 1 medium Avocado diced
  • 1/4 cup (60g) walnuts lightly toasted (dry pan, 2-3 minutes)
  • 3 – 4 smoked mackerel fillets, skinned

For the dressing

  • 1/4 cup (60ml) cold pressed organic extra virgin olive oil
  • 1 -2 tbsp lemon juice (to taste)
  • 1 tbsp raw apple cider vinegar
  • 1/2 tbsp Dijon mustard
  • 1/4 tsp Pink Himilayan rock salt
  • 1/4 tsp black pepper

To Serve

  • 2 poached eggs..optional but recommended!

Instructions

If your sweet potato isn’t cooked preheat oven to 220C (430F). Place sweet potato chunks on a baking tray, drizzle with melted coconut oil and sprinkle with Pink Himilayan rock salt. Roast for 40 minutes or until tender and lightly brown.

Whisk together dressing ingredients.

Flake fish and remove bones as you do so.

Place asparagus and brocollini on the baking tray alongside the sweet potato for the final 10 minutes of cooking; drizzled with 1-2 tsp coconut oil melted.

Mix together or layer up salad ingredients. If not serving straight away allow the veggies to cool before mixing with other ingredients. I like the contrast of cold and warm ingredients all mingled together.

Pour over dressing; no need to toss, you can do so as you eat!

Poach eggs just before serving and place one on each serving…or two for the egg lover!

Dig in!!!

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2 Comments

  1. This recipe is AM-A-ZING!!!
    I made it for my late lunch/ early dinner today and oh my… I’m full, content and my taste buds are perfectly satisfied! I had some mackerel fillets in my fridge that had to be used up and had no idea what to do with them. I literally just stumbled across this recipe on Pinterest and smiled with delight as is sounded amazing, is healthy AND I had all the ingredients all ready in my kitchen! I subbed the broccoli and asparagus (not keen on them) for courgettes and chestnut mushrooms, which I cooked + roasted along with the sweet potato. I also added some cubes of butternut squash with the sweet potato – Superb!!
    I’ve never roasted anything with coconut oil before… I’ll definitely be doing it again! The perfect balance of sweet and savoury is just divine and I completely agree that the poached egg really just completes the dish.
    IN LOVE!

    1. Wow that is some enthusiasm! Glad you liked it! Coconut oil all the way! Are you from Ireland? If so you can get a 10% discount off of Dr Coys coconut oil using my code PEACHY10SPR 🙂