Smoked Mackerel Salad with Potatoes and Herbs
A filling lunch salad of cooled potatoes, smoked mackerel, pickles and a dill dressing.
做法
Scrub the potatoes and boil them in their skins in salted water until tender, about 15–20 minutes.
Drain, let them cool (ideally at least an hour in the fridge) and cut into quarters.
Thinly slice the onion; slice the radishes and pickles into rounds.
Flake the mackerel into large pieces with a fork, checking for bones.
In a bowl, whisk the yoghurt, olive oil, mustard, lemon juice, dill, salt and pepper.
Toss the potatoes, onion, radishes and pickles with the dressing.
Arrange the rocket on plates, top with the potato mixture and mackerel and sprinkle with chives.
Mackerel is an oily fish rich in the omega-3 fats EPA and DHA, and it also provides protein. Potatoes that are cooked and then cooled contain more resistant starch, which feeds gut bacteria, and salt-brined pickles are a fermented vegetable.
Boil the potatoes the evening before and keep them in the fridge – it saves time and increases resistant starch. Sardines in olive oil work well instead of mackerel.
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食谱仅为日常健康饮食提供灵感。如有过敏、不耐受或疾病，请遵医嘱调整。