Pickled Fish Salad with Potatoes and Greens

Gluten Free
Dairy Free
Very Healthy
Low Fod Map
Health score
100%
Pickled Fish Salad with Potatoes and Greens
165 min.
4
530kcal

Suggestions


Discover the vibrant flavors of our Pickled Fish Salad with Potatoes and Greens, a delightful dish that marries health and taste in perfect harmony. This recipe is not only gluten-free and dairy-free but also caters to those following a low FODMAP diet, making it a versatile choice for anyone looking to enjoy a nutritious meal without sacrificing flavor.

Imagine tender whole sardines or American mackerel, expertly filleted and expertly pickled, creating a mouthwatering base that is both rich in taste and health benefits. The addition of roasted red peppers enhances this dish with a sweet smokiness, while the fresh salad mix brings a crisp contrast, making each bite an explosion of textures and flavors.

The heartiness of thin-skinned potatoes perfectly complements the fish, delivering a comforting element that transforms this salad into a satisfying meal. With a zesty dressing of extra-virgin olive oil, lemon juice, and a touch of pickling spice, every ingredient comes together to create a dish that is both refreshing and fulfilling.

Ideal for lunch, dinner, or as a side dish, this Pickled Fish Salad is not only delicious but also packed with nutrients, scoring a perfect 100 on the health scale. Ready in just over two and a half hours, it makes for an excellent option when you’re looking to impress dinner guests or treat yourself to a healthy, delectable meal. Dive into this recipe and savor the taste of health and happiness!

Ingredients

  • teaspoons pickling spice crushed
  • 1.5 tsp kosher salt 
  • tablespoons juice of lemon 
  • 1.3 pounds american mackerel whole
  • tablespoons olive oil extra-virgin
  • pound thin-skinned potatoes peeled cut into 2-in. chunks
  • 0.5 cup roasted peppers red cut into 2-in. pieces
  • 1.5 qts lightly salad mix packed
  • 4.5 tablespoons citrus champagne vinegar divided

Equipment

  • bowl
  • frying pan
  • sauce pan
  • knife
  • glass baking pan
  • kitchen scale

Directions

  1. Clean and fillet fish (steps 1 through 3 of "You Found the Fish," below). Put in a shallow 8- or 9-in. glass baking dish.
  2. Combine 3 tbsp. vinegar, the lemon juice, 1 tsp. salt, and 1/4 cup water in a cup.
  3. Pour over fish. Chill, covered, 2 hours.
  4. Combine remaining 1 1/2 tbsp. vinegar, 1/2 tsp. salt, the oil, and pickling spice in a large bowl. Set dressing aside.
  5. Simmer potatoes in a small saucepan with water to cover until tender when pierced, 10 to 15 minutes.
  6. Drain, let cool briefly, then quarter and return to pan.
  7. Mix gently with half the dressing and let cool.
  8. Add peppers to remaining dressing and let stand until ready to serve.
  9. Drain fish and cut into 1 1/2-in. pieces.
  10. Mix gently with pepper mixture.
  11. Add salad mix and potatoes and toss to coat.
  12. You Found the Fish--Now What? Some markets will clean them for you, but if not, you can do it yourself easily enough--it just takes a little practice.
  13. SCALE AND CUT. Scrape off the scales gently with fingertips.
  14. Cut through both sides of belly 1/4 in. from edge, from collar to tail.
  15. CLEAN. Pull out the guts; rinse the fish inside and out. Snip off fins.
  16. FILLET (RAW). Score fish all the way around collar just to the bone. Slide your index finger into cut on one side of collar and your middle finger into the other side. Slide your fingers along spine to tail, pulling fillets free.
  17. Cut off tail and pull out any remaining bones.
  18. FILLET (COOKED). Make 3 cuts through flesh to bones: along the length of the spine (to one side of it), at collar, and just above tail. Slide knife under fillet to free it from spine, and lift it off. Pull up tail and lift off spine and head to free bottom fillet. Pull out any remaining bones.
  19. Note: Find these little fish at some grocery stores, fish markets (you might need to order them), and Asian markets. If you live near a coastal town, head to the docks-fresh anchovies and smelt are often sold as bait. Look for fish with bright eyes, shiny skin, and a mild aroma. They're very perishable, so plan to cook them the same day.

Nutrition Facts

Calories530kcal
Protein26.45%
Fat49.17%
Carbs24.38%

Properties

Glycemic Index
1.25
Glycemic Load
0.03
Inflammation Score
-10
Nutrition Score
44.372173641039%

Flavonoids

Eriodictyol
0.55mg
Hesperetin
1.63mg
Naringenin
0.16mg
Apigenin
0.02mg
Luteolin
0.02mg
Quercetin
0.78mg

Nutrients percent of daily need

Calories:530.18kcal
26.51%
Fat:29.28g
45.04%
Saturated Fat:5.73g
35.79%
Carbohydrates:32.66g
10.89%
Net Carbohydrates:29.44g
10.71%
Sugar:1.85g
2.05%
Cholesterol:66.62mg
22.21%
Sodium:1348.64mg
58.64%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:35.44g
70.87%
Vitamin C:107.55mg
130.37%
Vitamin B12:6.24µg
103.95%
Vitamin D:12.9µg
85.99%
Vitamin A:4260.88IU
85.22%
Selenium:53.9µg
77%
Vitamin B3:15.27mg
76.35%
Potassium:1776.98mg
50.77%
Vitamin B6:1.01mg
50.33%
Vitamin B2:0.83mg
48.78%
Manganese:0.87mg
43.26%
Folate:165.44µg
41.36%
Phosphorus:394.16mg
39.42%
Iron:5.95mg
33.03%
Vitamin E:4.42mg
29.44%
Magnesium:113.63mg
28.41%
Vitamin K:29.29µg
27.89%
Copper:0.5mg
25.19%
Vitamin B1:0.37mg
24.47%
Zinc:2.18mg
14.53%
Calcium:139.01mg
13.9%
Fiber:3.22g
12.88%
Vitamin B5:1.23mg
12.34%
Source:My Recipes