Mackerel, New Potatoes & Greens

Who said salads had to be boring?! This is packed with omega 3 fatty acids, vitamin K and B12.

Use any salad leaves you have lying around but if you are buying some I would suggest watercress, it works so well here! If you are trying to reduce calories a lemony yogurt dressing would work wonderfully here instead of the olive oil dressing.

Note:

- dst = dessert spoon, this is the one in between a teaspoon and tablespoon - the one you'd eat cereal with.

- Also the reason I don't toss the salad leaves in the dressing is so they don't get too soggy. There is plenty of dressing on everything else to slowly trickle onto the leaves, whilst maintaining their crunch.

- If you are veggie simply remove the mackerel.

- Don't forget to use up the stalks of herbs too, just finely chop them!

Serves 1

Ingredients:

handful of salad leaves

170g new potatoes, boiled

1 egg, boiled & quartered

40g mangetout, steamed

50g asparagus, steamed

1 spring onion, sliced

Dill/tarragon, chopped

Parsley

1/2tbsp. capers

1 beetroot, cooked

80g smoked mackerel fillet, broken into chunks

Dressing

1tsp. wholegrain mustard

1/2tsp. dijon mustard

2dsp. white wine vinegar

4dsp. olive oil

S&P

(honey)

Method:

1). Cook potatoes, egg, mangetout and asparagus. If the potatoes are quite big you can half them.

When waiting for these various items to cook, make the salad dressing in a jar. Chuck everything in a shake. Adjust the seasoning and add a little drop of honey if your taste buds like this.

2). Toss the potatoes, mangetout, asparagus, spring onion scallions, herbs (add to your taste liking), capers, beetroot and mackerel in the salad dressing.

3). Then pop the leaves onto your plate along with all the deliciousness from the bowl and top with the boiled egg and a good lashing of black pepper for good measure.

4). Enjoy!

Nutritional Composition (per serving):

Energy (kcal): 652

Fat (g): 42

Saturates (g): 8.1

Carbohydrates (g): 30

Sugars (g): 8.1

Protein (g): 34

The Sports Chef