The salad with mackerel fillets and cherry tomatoes is delicious.
No cooking required.
A cold dish that’s easy and quick to prepare, which can be served as an appetizer or a main dish.
Mackerel belongs to the blue fish family, is rich in nutrients, and has a high omega-3 fatty acid content.
It should be noted that canned mackerel in oil is higher in energy due to the calories from the preserving liquid, while the calorie and noble fat content remain unchanged.
To avoid this, you can buy it in brine or drain it well and then dress it with a drizzle of extra virgin olive oil.
Like other canned products in oil, it should be consumed occasionally.
As an alternative to canned mackerel fillets, you can use fresh grilled or boiled mackerel fillets.
For the green part of the salad, you have a wide choice among numerous types of lettuce, arugula, lamb’s lettuce, or valerian: I used lamb’s lettuce and added the cherry tomatoes to prepare a colorful and fresh salad!
- Difficulty: Easy
- Cost: Medium
- Preparation time: 10 Minutes
- Portions: 2 People
- Cooking methods: No cooking
- Cuisine: Italian
Ingredients
- lamb's lettuce (or baby lettuce or arugula)
- cherry tomatoes (pixel)
- canned mackerel fillets (well-drained)
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- to taste lemon juice
- 1 pinch red chili pepper (coarsely chopped)
- 1 drizzle extra virgin olive oil (raw)
Tools
- 1 Plate serving
Preparation
Salad
Select and wash the lamb’s lettuce leaves [or baby lettuce or arugula].
Drain them in a colander.
Dry them on a sheet of paper towel.Tomatoes
Thoroughly wash the tomatoes.
Cut and remove the stem part if you find it appropriate.
Cut each berry vertically dividing it in half or into quarters.Mackerel
Drain the mackerel fillets well and place them on paper towels to absorb any remaining oil.
Once dry, cut them into pieces.
As an alternative to canned mackerel fillets, you can use fresh grilled or boiled mackerel fillets.On a serving plate, distribute:
• the lamb’s lettuce;
• the tomatoes;
• a pinch of salt;
• a pinch of pepper;
• the mackerel in pieces;
drizzle the mackerel with lemon juice, grind in some more pepper and add a pinch of coarsely chopped red chili pepper, finish with a drizzle of raw oil.Plate it.
Your salad with mackerel fillets and cherry tomatoes is ready.
Enjoy your meal!
• salad with tuna fillets and cherry tomatoes,
Notes
Hyperglycemia, prediabetes and diabetes.
Here you find dedicated recipes.
Remember:
• start the meal with a generous portion of vegetables [raw or cooked];
• a balanced meal must contain all nutrients: carbohydrates, proteins, fats & fiber;
• always prepare it respecting the proportions and food combinations indicated in your dietary plan.
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