Warm new potato & smoked mackerel salad

Gluten Free
Very Healthy
Health score
100%
Warm new potato & smoked mackerel salad
30 min.
2
512kcal

Suggestions


Discover the delightful harmony of flavors in this warm new potato and smoked mackerel salad, a perfect dish for any occasion! With its vibrant ingredients and exceptional health score of 100, this salad serves not only as a treat for your taste buds but also as a nourishing meal option. Whether you're looking for a satisfying lunch or a side dish to accompany your main course, this recipe offers a gluten-free solution that bursts with taste and nutrition.

The tender new potatoes, cooked to perfection, serve as the ideal canvas for the smoky richness of the mackerel. Enhanced with creamy crème fraîche, zesty horseradish, and the bright acidity of fresh lemon juice, each bite is a delightful combination of textures and flavors. Topped off with peppery watercress, this salad not only looks beautiful on the plate but also provides an abundance of vitamins and minerals.

In just 30 minutes, you can prepare this delicious dish that serves two, making it an ideal option for a cozy lunch or a light dinner. With approximately 512 calories per serving, you can indulge guilt-free while enjoying a perfect balance of proteins, fats, and carbohydrates. Join us in savoring this nutritious and easy-to-make salad that’s sure to impress your family and friends!

Ingredients

  • 350 baby potatoes 
  • 100 crème fraîche 
  • tsp horseradish cream 
  •  juice of lemon 
  • fillet mackerel smoked flaked
  • 85 watercress 

Equipment

  • bowl
  • frying pan

Directions

  1. Cook the potatoes in a large pan of boiling salted water for 15-20 minutes or until tender.
  2. While the potatoes are cooking, mix the crme frache in a large bowl with the horseradish cream and lemon juice. Season well with freshly ground black pepper (theres no need for salt because of the saltiness of the smoked mackerel).
  3. Drain the potatoes, halve and set aside to cool down for a few minutes. Tip into the crme frache mix and stir so it coats them and becomes quite runny. Now add the smoked mackerel and watercress and toss gently together. Pile on two plates and serve straight away (its best while still warm).

Nutrition Facts

Calories512kcal
Protein31.38%
Fat41.31%
Carbs27.31%

Properties

Glycemic Index
75.38
Glycemic Load
22.56
Inflammation Score
-9
Nutrition Score
42.534347824428%

Flavonoids

Eriodictyol
0.73mg
Hesperetin
2.17mg
Naringenin
0.21mg
Luteolin
0.01mg
Kaempferol
11.19mg
Myricetin
0.09mg
Quercetin
14.03mg

Nutrients percent of daily need

Calories:511.52kcal
25.58%
Fat:23.37g
35.95%
Saturated Fat:8.94g
55.84%
Carbohydrates:34.75g
11.58%
Net Carbohydrates:30.56g
11.11%
Sugar:3.73g
4.15%
Cholesterol:109.4mg
36.47%
Sodium:200.27mg
8.71%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:39.93g
79.87%
Vitamin B12:7.59µg
126.42%
Vitamin K:110.53µg
105.26%
Vitamin D:15.47µg
103.13%
Selenium:64.89µg
92.7%
Vitamin B3:16.14mg
80.72%
Vitamin C:63.03mg
76.4%
Vitamin B6:1.16mg
58.06%
Vitamin B2:0.91mg
53.5%
Potassium:1651.3mg
47.18%
Phosphorus:377.73mg
37.77%
Vitamin A:1777.53IU
35.55%
Magnesium:103.35mg
25.84%
Vitamin B1:0.38mg
25.38%
Manganese:0.41mg
20.37%
Copper:0.39mg
19.63%
Iron:3.48mg
19.33%
Fiber:4.19g
16.76%
Calcium:163.9mg
16.39%
Vitamin E:2.36mg
15.7%
Vitamin B5:1.38mg
13.77%
Zinc:1.89mg
12.58%
Folate:42.65µg
10.66%