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.
healthy salad nicoise with smoked mackerel
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.
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.
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.
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.
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.
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
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Healthy Salad Nicoise With Smoked Mackerel
Ingredients
- 2 new potatoes quartered
- 100 g/3 1/2 oz green beans ends trimmed
- 2 hard boiled eggs quartered
- 2 smoked mackerel fillets flaked
- 2 to matoes quartered
- 8 black olives
- 75 g/3 oz crisp lettuce leaves
Dressing
- 1 tbsp white wine vinegar
- 1/2 tsp Dijon mustard
- 2 tbsp olive oil
- salt & pepper to taste
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.
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