Tired of lackluster salads that leave you hungry? Say hello to your new favorite lunch! This isn’t just any salad; it’s a powerhouse of flavor and nutrition. We’re talking perfectly pan-seared mackerel with irresistibly crispy skin, creamy avocado, tender-crisp green beans, and a zesty lemon-mustard vinaigrette that ties it all together. It’s a complete, satisfying meal that’s as beautiful as it is delicious, and it comes together in less than 30 minutes. Get ready to elevate your salad game!
Ingredients
• For the Salad
• 2 mackerel fillets, about 5 oz / 150g each
• 2 large eggs
• 1 medium avocado, sliced
• 2 cups / 225 g green beans, trimmed
• 4 cups / 120 g mixed lettuce such as lamb lettuce, arugula, or kale
• 1 tbsp / 15 ml ghee or butter
• ¼ tsp / 1.5 g salt, or more to taste
• Freshly ground black pepper
• For the Lemon & Mustard Dressing
• 2 tbsp / 30 ml extra virgin olive oil
• 1 tsp / 5 ml Dijon mustard
• 2 tbsp / 30 ml fresh lemon juice
Instructions
1. Place the eggs in a small saucepan and cover with cold water. Bring to a boil, then reduce the heat to a simmer and cook for 10 minutes for hard-boiled. Immediately transfer to a bowl of ice water to chill.
2. While the eggs cook, bring a separate pot of salted water to a boil. Add the green beans and cook for 4-5 minutes until tender-crisp. Drain and set aside.
3. Prepare the dressing by combining the extra virgin olive oil, Dijon mustard, and lemon juice in a small bowl or jar. Whisk or shake until well emulsified. Season with a pinch of salt and pepper.
4. Pat the mackerel fillets completely dry with a paper towel. Make a few shallow cuts into the skin side, being careful not to slice all the way through. Season both sides generously with salt and pepper.
5. Heat the ghee in a non-stick skillet over medium-high heat. Carefully place the mackerel fillets skin-side down. Press gently with a spatula for 20 seconds to ensure the skin makes full contact with the pan. Cook for 3-4 minutes, until the skin is golden brown and crispy. Flip and cook for another 1-2 minutes until the fish is opaque and cooked through.
6. To assemble, peel and quarter the chilled eggs. In a large serving bowl, combine the mixed lettuce and cooked green beans. Top with the quartered eggs, sliced avocado, and the crispy mackerel fillets (either whole or flaked). Drizzle generously with the dressing and serve immediately.
Nutritional Information
• per Serving
• Total Carbs: 16.1 g
• Fiber: 8.5 g
• Net Carbs: 7.6 g
• Protein: 27.3 g
• Fat: 49.9 g
• Calories: 609 kcal
Pro Tips
• Ensure your mackerel fillets are completely dry before seasoning and placing them in the pan. This is the secret to achieving that incredibly crispy, non-stick skin.
• For perfectly crisp-tender green beans, plunge them into an ice bath immediately after boiling. This stops the cooking process and preserves their vibrant green color.
• Swap the mackerel for salmon, trout, or even canned tuna in a pinch for a different flavor profile.
• Make a double batch of the dressing! It stores well in an airtight container in the fridge for up to a week and is fantastic on other salads or grilled vegetables.
FAQ
Q: How do I get crispy skin on mackerel
A: The secret to incredibly crispy skin on mackerel is to pat the fillets completely dry with a paper towel before seasoning. Cook them skin-side down in a hot, non-stick skillet with ghee or butter, pressing gently for the first 20 seconds to ensure full contact with the pan.
Q: Can I use a different fish for this salad
A: Absolutely! If you don’t have mackerel, this salad is also delicious with other fish. Try swapping it for pan-seared salmon, trout, or even high-quality canned tuna for a different but equally satisfying meal.
Q: Is this mackerel salad recipe healthy
A: Yes, this is a very healthy and nutritious recipe. It’s packed with protein, healthy fats from the fish and avocado, and fiber. With only 7.6g of net carbs per serving, it’s also a fantastic low-carb and keto-friendly option.
Q: How long does the lemon mustard dressing last
A: The lemon and mustard dressing can be made ahead of time. It stores well in an airtight container or jar in the refrigerator for up to one week, making it perfect for meal prep.
