Craving a meal that’s light, incredibly fresh, and on the table in under 30 minutes? Look no further! This Instant Pot Mackerel Salad is a game-changer for busy weeknights. We’re using the magic of the pressure cooker to perfectly steam the fish, keeping it moist and tender. Tossed with crisp veggies and a simple, zesty lemon-oregano vinaigrette, this salad is a vibrant, protein-packed dish that will transport you straight to the Mediterranean coast.
Ingredients
• 2 cups / 50g chopped Lettuce
• 8 ounces / 227g Mackerel fillets
• 1 cup / 240ml Fish Stock or water
• ¼ teaspoon Salt
• ¼ teaspoon Black Pepper, freshly ground
• 1 large Cucumber, sliced
• 1 ½ cups / 270g chopped Tomatoes
• 1 Red Onion, thinly sliced
• 1 Garlic Clove, minced
• 1 teaspoon Dried Oregano
• 1 tablespoon Extra Virgin Olive Oil
• 1 tablespoon Fresh Lemon Juice
Instructions
1. Directions
2. Season the mackerel fillets on both sides with salt and pepper. Place them in the steamer basket for your Instant Pot.
3. Pour the fish stock into the inner pot and carefully lower the steamer basket inside.
4. Secure the lid, set the steam release valve to ‘Sealing’, and cook on HIGH pressure for 5 minutes.
5. When the timer finishes, perform a quick pressure release by carefully turning the valve to ‘Venting’.
6. Once the pin drops, open the lid and remove the basket. Let the mackerel cool slightly before flaking it into large, bite-sized pieces.
7. In a large salad bowl, combine the chopped lettuce, sliced cucumber, chopped tomatoes, and sliced red onion.
8. Gently add the flaked mackerel to the top of the vegetables.
9. In a small bowl, whisk together the minced garlic, oregano, olive oil, and lemon juice. Drizzle this dressing over the salad, serve immediately, and enjoy!
Nutritional Information
• Per Serving: Calories 140 | Total Fats 7g | Net Carbs 4g | Protein 12g | Fiber 1g
Pro Tips
• For a smokier flavor, use pre-cooked smoked mackerel fillets. You can skip the Instant Pot steps and simply flake the fish directly into the salad.
• Don’t have an Instant Pot? Pan-sear the seasoned mackerel fillets in a hot skillet for 3-4 minutes per side until cooked through.
• Add a briny kick with a tablespoon of capers or a handful of Kalamata olives.
• For a creamier texture, add half of a sliced avocado just before serving.
FAQ
Q: Can I make this mackerel salad without an Instant Pot
A: Yes, you can pan-sear the seasoned mackerel fillets in a hot skillet for 3-4 minutes per side until cooked through. Alternatively, you can use pre-cooked smoked mackerel and skip the cooking step entirely.
Q: How long does it take to cook mackerel in the Instant Pot for this recipe
A: The mackerel fillets cook very quickly. You only need to cook them on HIGH pressure for 5 minutes, followed by a quick pressure release.
Q: What can I add to this mackerel salad for more flavor
A: For a briny kick, try adding a tablespoon of capers or a handful of Kalamata olives. For a creamier texture and richer flavor, add half of a sliced avocado just before serving.
Q: Is this Instant Pot Mackerel Salad healthy
A: Absolutely. It’s a light, protein-packed, and low-carb meal. One serving contains only 140 calories, 4g of net carbs, and 12g of protein.
