Make an easy, nutritious smoked mackerel spinach salad in less than 25 minutes. Fresh spinach, creamy soft-boiled egg, crisp and salty bacon pair perfectly with the warm smoked fish. It makes a great healthy and light mid-week meal.
Since I’ve discovered smoked mackerel, I always buy it when I fancy having fish. Smoked mackerel is a wonderful choice for a mouth-watering, low-carb and quick midweek meal. And, it’s very affordable as well.
But I like other fish, too. Check these fish recipes: creamy spinach stuffed salmon, bacon-wrapped trout or this Thai dorada. The pink salmon, lovely trout and dorade are just some of my favourite fish. But, when possible I buy smoked mackerel.
In addition, if you have the chance or if you can find it, buy whole smoked mackerel rather than single fillets. The reason is that a whole fish has creamier and softer flesh. Maybe there’s a bit of “work” with removing the bones, but it’s all worth it. Simply handle the mackerel gently, in order for the pieces to stay whole. And your salad will look lovely.
Mackerel is superfood
Mackerel is a healthy and sustainable fish. In other words, it’s a happy choice for your health and for the environment. The reason is that Atlantic mackerel (excluded King and Spanish mackerel) is very low in mercury and therefore perfect to enjoy more times a week.
More, it’s packed with nutrients. In fact, mackerel is a rich source of essential omega-3 fatty acids, which are known to improve endurance and aid recovery after exercise. And, you’ll have gorgeous skin, too. Wink. Sometimes it’s compared to superfood as well, because of high levels of potassium and iron. Besides, it has large amounts of vitamin B12, D and proteins.
Most of the time, I just eat it like that, fish alone. Not long ago, I’ve shared a smoked mackerel stuffed potato cakes recipe with you. Oh, those fish cakes were gorgeous and delicious. Well, this time, I decided on making a salad with warm smoked mackerel.
This salad recipe is very easy and quick to prepare. You can have your mid-week dinner or lunch on your table in no time. More, smoked mackerel combined with crispy and salty bacon is simply irresistible. Tender fish and the salty crunch sound just like a party in your mouth. Wink.
Because I wanted to create the best salad possible, I also added a creamy soft-boiled egg and coriander to the fresh spinach. Oh, this smoked mackerel spinach salad has all you’re looking for in a salad.
There is no need for fancy dressing. I simply used a classic, olive oil and apple vinegar, dressing. Also, I tested some horseradish-mayo dip. It pairs great with fish and egg.
Ingredients for a smoked mackerel spinach salad:
- 200-250 g whole smoked mackerel
- 100 g or a big handful of fresh baby spinach
- fresh coriander
- 1 egg
- 2 Tbsp of horseradish
- 2 tsp of mayonnaise
- half a slice of cheese (diced)
- 2 slices of bacon
- olive oil and vinegar
To begin, put the smoked mackerel and bacon slices in the preheated oven at 200º C for 15 minutes. Once the bacon gets crispy, remove it from the oven and keep the mackerel in for a couple more minutes or until hot throughout. Place the bacon slices on a paper towel.
In the meantime, wash the baby spinach and coriander. Let them drain. Also, dice the cheese and, in a small bowl, mix horseradish, mayo and some drops of olive oil. Then, boil an egg for 3-4 minutes (or longer for a hard-boiled egg).
Furthermore, take the mackerel out of the oven and carefully remove all the bones. The mackerel will open up like a butterfly already in the oven. Start with removing all the fin bones first. Then, carefully lift the tail and pull up the whole bone cage.
At this point, take the whole filets or larger chunks of the mackerel and place them on a plate. Remove any long bones left behind.
Place the spinach and coriander in a bowl and toss them with some olive oil and vinegar. Chop the crispy bacon into small and larger chunks. Peel the egg.
Finally, put the smoked mackerel spinach salad together. Nicely arrange the spinach, lay the mackerel fillets on it, add the halved egg, sprinkle with cheese and crispy bacon. Add a spoon of horseradish mayo for a tangy flavour.
Enjoy.
