When temperatures rise and time is short, there is a need for simple, fresh, and complete dishes, ideal for a summer lunch, a light dinner, or to take to the beach.
If you are also looking for a light and quick-to-prepare dish, this light potato and mackerel salad with cucumbers and cherry tomatoes is the perfect recipe for you.
Boiled potato salad, cherry tomatoes, cucumbers, and natural mackerel is the perfect ally for those looking for a quick yet nutritious idea, even for those following a balanced or low-calorie diet.
If you are looking for other 5-minute recipes or want to enrich your summer menu with appetizing ideas, try these fresh and light salads.
My cold rice and pasta salads are also excellent, perfect to prepare in advance and take to the office or even to the beach.
The extra touch of this recipe? A delicate Tzatziki sauce without garlic, enriched with crunchy almonds and sesame seeds. A mix of flavor, lightness, and simplicity to bring to the table in less than half an hour.
Are you a fan of dinners with friends, brunches, or aperitifs on the terrace? Then don’t miss my ideas for a home aperitif or this tasty collection of easy summer appetizers.
And if you’re already packing your beach bag, don’t miss my perfect recipes for the beach!
I’ve talked too much as always! Let’s see now how to prepare this fresh and tasty light potato and mackerel salad.
But first, I’ll leave you with some recipes suitable for those who love staying light without sacrificing taste
- Cost: Economical
- Rest time: 30 Minutes
- Preparation time: 10 Minutes
- Portions: 1 person
- Cooking methods: Boiling, Stovetop
- Cuisine: Italian
- Seasonality: All seasons
Ingredients
- 7 oz potatoes
- 4 oz mackerel (I used canned natural mackerel)
- 3.5 oz cucumber
- 3.5 oz cherry tomatoes
- 6 almonds
- sesame seeds (optional)
- 1 tablespoon extra virgin olive oil
- salt
- as needed onion (only if you like)
- 3.5 oz Greek yogurt 0% fat (lactose-free if intolerant)
- 1 cucumber (small, about 5 oz)
- 1 tablespoon extra virgin olive oil
- mint (2 small leaves)
- chopped parsley (to taste)
- 1 pinch salt
- black pepper (only if you like)
Tools
- Cutting Board
- Saucepan
- Grater
- Sieve
- Cloth
- Bowl
- Small Bowl
Steps
Preparing this fresh salad is very easy! First of all, let’s focus on the potatoes which will then need to cool.
Remove the peel, cut them into evenly sized pieces, and rinse them well.
Pour cold water into a saucepan and add the potatoes. Bring to a boil and then count about 15-20 minutes.
The cooking time is relative and depends on how large you have cut the potatoes. I always cut them quite small so they cook in no time!
To check the cooking, you can pierce the potatoes with a toothpick or the prongs of a fork.
Once ready, drain and let cool completely.
In the meantime, while the potatoes cool, we prepare this fresh and tasty yogurt sauce without garlic.
I know you are frowning, you fans of the original Greek sauce, but suffering from gastritis I cannot use garlic!
If you, unlike me, have no problems, you can try the original version of the Tzatziki sauce. This time I prepare it in a sweeter version!
The original recipe requires that the cucumber skin is not removed, but I preferred to peel them again for digestibility reasons!
But first I’ll reveal a trick to clean cucumbers! I’m sure I’m not the only one who knows this old grandmother’s remedy handed down through generations!
If you have ever eaten a bitter-tasting cucumber to the point of leaving it on the plate, it’s because it wasn’t properly cleaned. It’s not enough to wash it under water; a little trick is needed to eliminate the bitterness present on the skin and inside.
You need to cut the two ends of the cucumber by about 0.8 inches, then with the cut pieces, you should rub for about a minute until a whitish foam forms. This indicates that the cucumber has been purged; repeat the same process on both sides.
I’ve been following this clever tip since my mother taught it to me 🩷 On my Instagram profile, you’ll also find the video on how to do it.
If you want to find out why the cucumber has that bitter aftertaste, read below 👇🥣👩🍳
At this point, after applying the grandmother’s trick, removing the skin and rinsing under water, grate the cucumber.
Now you can choose whether to let it drain for about 4 hours in a sieve or, as I did, put the cucumber in a dry, clean cloth and squeeze it well.
It must lose ALL the vegetation liquid and halve its volume for how dry it becomes!
At this point, put it in a bowl, add the Greek yogurt (I used lactose-free), finely chopped mint leaves, and parsley, and a tablespoon of oil.
Adjust with salt and pepper, mix, and the Greek sauce without garlic is ready! Put it in a bowl with a drizzle of extra virgin olive oil on top.
Take a nice plate and arrange the now cold potatoes and sliced cucumber inside.
Add the washed and halved cherry tomatoes, finally the natural mackerel fillets (or in oil if you prefer) and adjust with salt.
Enrich with almonds, and some teaspoons of Greek sauce. Finally, a sprinkle of sesame seeds and we’re ready to go to the table!
Your summer salad with potatoes, mackerel, and light Tzatziki sauce is ready to amaze you!
I hope I’ve made you want to try this fresh salad! Let me know in the comments if you like it!
Article protected by copyright © – Gabriella Geroni © All Rights Reserved
🥒🍅 Vegetarian Variations:
This light potato and mackerel salad can also be easily adapted for those following a vegetarian diet, without sacrificing taste and lightness.
Here are some simple and tasty ideas to replace the fish:
Crispy Chickpeas: boiled or pan-fried with a drizzle of oil and a pinch of paprika or rosemary. They add substance and a spicy note perfect for summer.
Boiled Eggs: cut into wedges and added to the salad, they are an excellent source of protein and make the dish complete and balanced.
Feta or Fresh Cheese: for a Mediterranean touch, you can use crumbled feta, light mozzarella cubes, or primo sale. The delicate flavor pairs perfectly with Tzatziki sauce.
Grilled Mushrooms: grilled champignons or mixed mushrooms add an interesting aromatic note, especially if seasoned with a drizzle of oil and parsley.
Diced Avocado: soft, creamy, and rich in good fats, avocado is a modern and nutritious variant that pairs perfectly with cherry tomatoes, cucumbers, and Greek sauce.
Diced Avocado: soft, creamy, and rich in good fats, avocado is a modern and nutritious variant that pairs perfectly with cherry tomatoes, cucumbers, and Greek sauce.
👨🍳🍅 Delicious Variants for Omnivores:
If you want to customize this potato and mackerel salad with other proteins or more intense flavors, here are some really delicious variations:
Natural or Oil-Packed Tuna: one of the simplest and most popular alternatives, perfect for those who don’t have mackerel on hand but still want a rich and protein-rich dish.
Grilled Chicken Breast: cut into thin strips or cubes, it’s a great solution for those who prefer lean meat and pairs well with cucumbers and cherry tomatoes.
Bresaola or Leaned Prosciutto: for a more gourmet version with a strong taste, you can add a few slices of rolled bresaola or well-leaned prosciutto.
Scrambled or Poached Eggs: a tasty variant that makes the salad more original, perfect to enjoy warm with the yolk blending into the Tzatziki sauce.
Flavorful Cheeses: for an extra touch, try adding Parmesan flakes, Pecorino, or a semi-aged cheese with an intense flavor.
FAQ (Questions and Answers)
Why is the cucumber bitter?
Because it contains a substance called cucurbitacin that is naturally found in the roots of the leaves and sometimes can penetrate the fruits causing the bitter taste.
Another method used to purge cucumbers is the same used for eggplants. After cleaning, it is placed under salt to remove vegetation water and make it less bitter.Can I prepare the salad in advance?
Yes, you can prepare this salad even several hours in advance.
However, I recommend boiling the potatoes and cutting the cucumbers in advance, storing them in the fridge without dressing.
Combine the mackerel, Greek sauce, and sesame seeds just before serving, to maintain freshness and crunchiness. Season with oil, pepper, and salt only before serving.How long does it keep in the refrigerator?
If well covered or stored in an airtight container, this light potato salad keeps in the refrigerator for 1 day. The Tzatziki sauce can be stored separately for up to 2 days.
Can I use oil-packed mackerel?
Yes, if you prefer a more intense flavor, you can use oil-packed mackerel. In this case, adjust the amount of extra virgin olive oil in the dressing to avoid making the dish too greasy.
I don’t like mackerel, how can I replace it?
You can use tuna, canned salmon, grilled chicken, or turkey, or for a vegetarian version, chickpeas, boiled eggs, or feta.
Can I use other vegetables besides cucumbers and cherry tomatoes?
Of course! This salad is very versatile: you can add thinly sliced raw zucchini, arugula, peppers, or black olives. Experiment with what you have in the fridge!
Is this salad suitable for those on a diet?
Yes! It is a light recipe, rich in fiber, with proteins and good fats, perfect for those following a balanced diet. Just dose the oil well and use simple and natural ingredients.
🍷 What wine to pair with the potato and mackerel salad?
To best accompany this summer salad, I recommend a fresh, dry, and fragrant white wine that knows how to enhance the delicacy of the fish and the creaminess of the Tzatziki sauce (even in its garlic-free version):
🍷 Recommended Wines:
Vermentino (Sardinia or Liguria): aromatic, fresh, slightly savory, perfect with fish and Mediterranean salads.
Falanghina (Campania): fruity, floral, with good acidity, excellent with light dishes.
Grillo (Sicily): fragrant and citrusy, pairs well with mackerel and the notes of Greek sauce.
Soave (Veneto): fresh, elegant, with notes of white flowers and almond.
