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Recipes
Delicious, gut-friendly meals designed to reduce inflammation and support your health—just pick your dish and enjoy the benefits.
Recipes
Mackerel Salad
Mackerel salad is a quick, nutritious meal packed with omega-3 fatty acids, high-quality protein, and essential vitamins and minerals. Mackerel is one of the richest natural sources of omega-3 fats, which play an important role in supporting heart health, brain function, and a balanced inflammatory response. As a small oily fish, mackerel is also lower in mercury than many larger fish, making it an excellent choice for regular consumption.
This simple mackerel salad combines fresh gem lettuce, extra virgin olive oil, lemon juice, chives, and gherkins to create a light yet satisfying lunch. Extra virgin olive oil provides monounsaturated fats and polyphenols, while lemon juice adds freshness and vitamin C. The crisp lettuce and gherkins add texture and flavor, making this healthy salad both delicious and easy to prepare.
If you are looking for healthy lunch ideas, anti-inflammatory recipes, or easy fish recipes, this mackerel salad is a fantastic option. It can be prepared in minutes, making it ideal for busy weekdays, meal prep, or a nourishing work-from-home lunch. The combination of protein and healthy fats helps support satiety and stable energy levels throughout the afternoon.
Ingredients
1 servings
- 1 mackerel fillet
- 1 gem lettuce
- 1 tbsp olive oil
- 1 lemon
- 1 tbsp fresh chives
- 1 gherkin
- pinch salt
- pinch ground black pepper
Directions
Total time: 5min
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Step 1:
Place the mackerel fillet onto a serving plate with the gem lettuce leaves.
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Step 2:
Juice the lemon and finely chop the chives.
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Step 3:
Drizzle over the olive oil, squeeze over the lemon juice, and season with salt and pepper.
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Step 4:
Slice the gherkin lengthways and add it to the plate. Finish with a sprinkle of chopped chives before serving.
Serving tips
Great as a lunchbox recipe or with some Roasted Sweet Potato and Garlic.
Storage tips
This dish can be prepared in advance. It keeps in the fridge for up to 2 days without the dressing mixed in.
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01 Recipes
Recipes
Delicious, gut-friendly meals designed to reduce inflammation and support your health—just pick your dish and enjoy the benefits.
Recipes
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02 Food lists
Food lists
The EBS Traffic Light system of food categories with more guidance on each color.
Read the guide
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03 Expert advice
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