Smoked Mackerel & Spinach Salad

A rich, nutrient-dense salad that supports stable energy and satiety. Ideal for lunch or a light dinner when you want something simple but sustaining.

Serves: 2

Prep time: 10 minutes

Cooking: Minimal

Ingredients

• 1 smoked mackerel fillet

• 2 hard-boiled eggs, peeled and quartered

• 3–4 handfuls baby spinach leaves

• ½ cup walnuts

• 1 large avocado, cut into chunks

Dressing

• 1 tbsp Greek yoghurt

• 1 tsp lemon or lime juice

• 1 tsp olive oil

• ½ tsp mustard

• Pinch black pepper

Instructions

1. Prepare the fish

   Remove the skin from the smoked mackerel and shred the flesh into bite-sized pieces.

2. Toast the walnuts

   Place walnuts in a dry pan over medium heat and toast for 1–2 minutes until lightly browned. Set aside to cool.

3. Make the dressing

   In a small bowl mix the Greek yoghurt, lemon or lime juice, olive oil, mustard and black pepper until smooth.

4. Build the salad

   Toss the spinach, avocado and walnuts with the dressing.

5. Serve

   Divide the salad between plates and top with shredded mackerel and the quartered eggs.

Portion Guide (per serving)

Protein: 1–1.5 palms

Carbohydrates: 0–½ cupped hand

Fats: 2–3 thumbs

Vegetables: 1–2 fists

Simple Adjustments

Increase carbohydrates → add boiled potatoes or sourdough

Increase protein → add extra mackerel or another egg

Reduce fats → reduce walnuts or avocado