This Warm Mackerel Niçoise Salad is a delicious twist on the classic French dish, combining rich, smoky mackerel with crisp greens, tender potatoes, and protein-packed eggs. A flavourful, balanced meal that’s both satisfying and nutritious, this salad is perfect for a quick lunch or a light yet filling dinner.
Need to Know:
- Prep Time: 10-15 minutes
- Cook Time: 15 minutes
- Servings: 2
- Dietary Info: High-Protein, Gluten-Free, Omega-3 Rich
Ingredients:
Salad:
- 1 packet smoked ready-cooked peppered mackerel fillets
- 1 pack fine green beans
- 3 eggs
- 1 small red onion, finely sliced
- 12–14 black olives (Kalamata)
- 1 pack cherry tomatoes
- 8–10 small new potatoes
- 2 little gem lettuce
- 1 handful each of watercress & rocket
Dressing:
- 3 tbsp extra virgin olive oil (EVOO)
- 1 tbsp red wine or apple cider vinegar
- ½ garlic clove, minced
- 1 tsp Dijon mustard
- Salt & pepper to season
Step-by-Step Instructions:
- Boil the Essentials: Boil water in two small pans, simmer the potatoes for 15 minutes until tender. Drain, cut in half, and set aside.
- Cook the Eggs: Simmer the eggs for 6–7 minutes, then run under cold water. Peel and set aside.
- Blanch the Beans: Boil water in a separate pan and simmer the green beans for 3–4 minutes until al dente.
- Heat the Mackerel: Place the mackerel fillets skin-side up on a grill pan and grill until the skin crisps. Flip and grill for a few minutes.
- Assemble the Salad: Chop the little gem lettuce and mix with watercress and rocket in a large serving bowl. Scatter over the cherry tomatoes, red onion, olives, potatoes, and green beans.
- Add Protein: Cut the eggs lengthwise and arrange over the salad, then flake over the warm mackerel.
- Prepare the Dressing: Whisk all dressing ingredients together and drizzle over the salad.
- Serve & Enjoy: Garnish with a wedge of lemon and serve immediately.
Eating well doesn’t have to be complicated! This Warm Mackerel Niçoise Salad is an easy and nutrient-dense meal packed with omega-3s, high-quality protein, and fresh vegetables. If you’re looking for a personalised approach to nutrition, my nutrition programmes can help you build sustainable, health-focused habits. Book a discovery call today to start your journey towards better health!
