Potato and mackerel salad recipe
Last Updated on
Total: 30 min Diners: 4
After the cold days that Filomena left us in Spain, winter is giving us some spring-like days in which, although the body is not yet asking for gazpachos, if you feel like something fresher than the typical winter dishes.
As the good weather will soon be here to stay, it is a good time to start taking care of ourselves and to choose lighter and healthier dishes to get in shape for a summer that we await with the hope of being able to go out and move without so many restrictions.
And for all that you don’t have to rack your brains or spend a lot of time in the kitchen, because you can prepare quick and easy dishes like this potato salad with mackerel and spinach, a complete and balanced dish to solve a lunch or dinner.
Nutritional properties of mackerel
According to the Spanish Nutrition Foundation “Given the lipid content of mackerel (10 g per 100 of edible portion) can be classified as fatty fish, and also with great nutritional interest, within this group, given its composition, especially its fat —with a high content of omega-3 fatty acids —.
With regard to mineral content, it is a source of selenium, phosphorus and potassium. One serving of mackerel provides 41% of the recommended daily intake of phosphorus for the study population.
The vitamin content of one serving of mackerel is, for vitamin B12, six times higher than its IR/day for the population group described; and higher than 100% for vitamin D. The niacin and vitamin B6 intakes range around 50% of the IR/day.
Finally, mackerel is a source of riboflavin, a vitamin that contributes to the normal functioning of the nervous system.”
How to make potato and mackerel salad
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. Ingredients
Medium potatoes, 4 Eggs, 4 Fresh baby spinach leaves, 100 g Oak leaf lettuce, 100 g Smoked or canned mackerel, 250 g Salt Ground pepper, to taste
.For the vinaigrette
Extra virgin olive oil, 4 tablespoons Light soy sauce, 1 tablespoon Rice or balsamic vinegar, 1 tablespoon Sweet mustard, 1 tablespoon
Step 1
Wash the potatoes well to remove all traces of soil and boil them in their skins in plenty of salted water until they do not offer resistance when pierced with a fork.
Step 2
We let them cool just enough to be able to handle them without burning and remove the skin, although if the skin is thin and does not make you cringe they can be eaten with skin without problems. If we want a cold salad let them cool and if we prefer to take it warm, cut them into pieces and put them in a bowl or bowl on a bed made with lettuce washed and cut into regular pieces and tender spinach leaves.
Step 3
Bake the eggs to the desired doneness, I personally like the yolk to be very creamy. When they are ready we leave them in cold water until we can peel them without burning. Cut them into quarters and put them on top of our salad.
Step 4
Add the slightly crumbled mackerel.
Step 5
Prepare the vinaigrette by mixing the olive oil with the soy sauce, vinegar and mustard until emulsified. Sprinkle the salad with the vinaigrette and mix.
Add the final touch with a dash of freshly ground pepper, which gives a very special touch to the boiled potato.
