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Home » Salads and Sides » Healthy Salad Nicoise With Smoked Mackerel

Healthy Salad Nicoise With Smoked Mackerel

Author: Karon Grieve Published : June 2015

Recipe
salad nicoise with smoked mackerel
salad nicoise with smoked mackerel pin image

Summer is here, we have sunshine and warm weather, it just has to be picnic time! This super healthy salad nicoise with smoked mackerel is just perfect for picnics, lunch in the garden or just any meal really.

salad nicoise with homemade lemonade and berries all in picnic boxes

I love a good salad, especially one with plenty of body and flavour.

Salad Nicoise is one of my favourites as I do adore tuna. However, sometimes you just like to change things around a little and try other flavours in a dish.

For this salad I’ve opten for smoked mackerel instead of tuna. There are no anchovies either (these are pretty standard in a salad nicoise) as I think that the mackerel is strong enough on it’s own.

picnic box and salad

Salad Nicoise

Salad Nicoise originated in the city of Nice in France, it’s other name there being la salada nissarda.

Anyway, it usually contains green beans, tuna, hard boiled eggs, new potatoes, tomatoes, lettuce and olives. With anchovies in the all-important dressing.

close up of the salad nicoise with smoked mackerel

Healthy eating

I know all salads are healthy but this really is a healthy salad. There is all the goodness of the veggies, throw in protein-packed hard-boiled eggs and then top the lot off with omega 3 oily fish and the protein there too.

All in all you can’t go wrong with this salad.

This really ticks the boxes for those on the Mediterranean diet. Okay so there are a few potatoes involved, but if you really want to cut the carbs you could leave those out.

top down shot of the salad with fork

Picnic pro tips

Packing a salad for a picnic requires just a wee bit of thought beforehand. If you dress the salad before packing it up by the time you come to eat it will be a soggy mess with lettuce that looks like something out of the compost bin.

Instead, make your salad dressing in a small jar and take that with you.

As I’ve done a salad for a one-person picnic I’ve gone even smaller and used a little old fashioned bottle for my salad nicoise dressing.

I’ve packed my salad in one of these clever little Eco Boxes. They are metal clip together tins that keep all the different components of your picnic or packed lunch apart. You can find plenty of plastic boxes that do this too of course.

You could also pack your salad in a wide-mouthed jar.

Make sure your salad is not squashed into the box or jar, give it a bit of room so all the veggies aren’t damaged.

close up showing the veggies in the salad

How to serve your salad nicoise with smoked mackerel

Yes, the obvious one just on it’s own.

However, this is a great salad for stuffing into a wrap or pitta. This makes it even more of a portable feast.

larder links

Looking for more fun and healthy salads to try this summer? Then check these out;

Authentic tzatziki and Greek salad

Greek watermelon and feta salad with mint

Fresh fig and feta salad with walnuts

Greek Panzanella salad with watermelon and honey

Simple beetroot and orange salad

Super easy antipasto platter

Finally, if you do try this recipe don’t forget to leave a comment/star rating below as I just love to hear from readers. Want more Larder Love? Then follow me on Instagram, Facebook, Pinterest and Twitter and sign up for my newsletter too of course.

Photos And Tips AboveMost of my recipes have step by step photos and useful tips plus videos too, see above.
salad nicoise with smoked mackerel

Healthy Salad Nicoise With Smoked Mackerel

Karon Grieve
A quick and easy salad that is packed with flavour.
5 from 1 vote
Print Recipe Comment Bookmark Saved! Pin Recipe
Prep Time 5 minutes mins
Cook Time 15 minutes mins
Total Time 20 minutes mins
Course Salad
Cuisine French
Servings 2
Calories 1145 kcal

Ingredients
 

  • 2 new potatoes quartered quartered
  • 100 g green beans ends trimmed
  • 2 hard-boiled eggs quartered
  • 2 smoked mackerel fillets flaked
  • 2 tomatoes quartered
  • 8 black olives
  • 75 g lettuce

Dressing

  • 1 tbsp white wine vinegar
  • 1/2 tsp Dijon mustard
  • 2 tbsp olive oil
  • salt & pepper to taste
Metric – US Customary

Instructions
 

  • Boil the potatoes in salted water until just tender and remove from pan
  • Toss the beans into the pan and cook for 2-3 minutes till tender and drain then revive in cold water to keep their green colouring
  • Arrange the leaves on base and add all the other ingredients on top.
  • To make the dressing put all ingredients in a small jar and shake well.

Nutrition

Calories: 1145kcalCarbohydrates: 48gProtein: 103gFat: 58gSaturated Fat: 14gCholesterol: 398mgSodium: 739mgPotassium: 3248mgFiber: 9gSugar: 8gVitamin A: 2165IUVitamin C: 75mgCalcium: 201mgIron: 9mg
My Top Tips*Always read the full recipe first. *Assemble all your ingredients and everything you need before you start. *For baking check the size of tins I’m using as this makes a big difference to your cakes. * I use medium sized eggs unless otherwise stated. * I use extra virgin olive oil unless otherwise stated. * I use unsalted butter unless otherwise stated. * Check out My Preserving Kit!
Tried this recipe?Mention @LarderLove or tag #LarderLove

 

Filed Under: ALL RECIPES, Fish and Seafood Recipes, Salads and Sides, Spring, Summer

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5 from 1 vote (1 rating without comment)

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