High proteinHigh carb

Mackerel & Potato Salad

Dress the potatoes while they are hot so they drink it up.

25 min Serves 1 Stove, Saucepan

Per serving

845

kcal

35.9 g

protein

65.1 g

carbs

49.4 g

fat

4.2 g protein per 100 kcal · 7.1 g fibre. Calculated from the exact weights below using standard food composition data, so they are close estimates rather than lab values.

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Ingredients

For 1 serving.

  • Mackerel150 g
  • Potato300 g
  • Spring onion30 g
  • Mayonnaise25 g
  • Lemon15 g
  • Rocket(optional)30 g

Method

  1. 1Boil the potatoes until just tender, drain and dress immediately.
  2. 2Flake the mackerel through once they have cooled a little.
  3. 3Spring onion and plenty of pepper.

New to cooking? Read this first

The techniques and safety points this recipe uses, explained from scratch.

How to tell fish and prawns are cookedShow

Fish cooks fast and goes dry just as fast, so look rather than time.

  1. Raw fish is shiny and see-through. Cooked fish turns opaque (solid white or pale pink) all the way through.
  2. Press the thickest part gently with a fork: cooked fish separates into flakes easily.
  3. Raw prawns are grey; cooked they are pink all over and curl into a loose C. A tight O means overcooked and rubbery.

Ready when: Opaque right to the centre and flaking at a gentle push.

Spring onionsShow

Mild and quick. The white part is stronger; the green tops are softer and often scattered over at the end.

  1. Trim off the hairy root and any tired tips of the green.
  2. Line them up together and slice across into thin rings, or slice long thin strips at an angle.
Zesting and juicing a lemon or limeShow

The zest (the coloured skin) holds the fragrant oils; the white pith underneath is bitter.

  1. Zest first, while it is whole: rub it over the fine side of a grater, turning as you go, taking only the coloured layer.
  2. To juice, roll it firmly on the worktop under your palm, cut it in half across the middle and squeeze over your cupped hand or a sieve to catch the pips.
Draining safelyShow

A big pan of boiling water is the most dangerous thing in most home kitchens. Go slowly.

  1. Put a colander in the sink BEFORE you pick up the pan.
  2. Use oven gloves or a thick tea towel on both handles. Tip the pan away from you so the steam rises away from your face.
  3. For pasta, scoop out a mugful of the cooking water first — its starch helps the sauce stick.
  4. For tins, press the lid against the food and tip the liquid out over the sink, or use a sieve.
Dressing a saladShow

Dressing is the oil, acid (lemon or vinegar) and seasoning that make a salad taste of something.

  1. A simple dressing is about 3 parts oil to 1 part lemon juice or vinegar, with a pinch of salt.
  2. Shake it in a jar with the lid on, or whisk with a fork in a small bowl.
  3. Add it just before eating and toss gently so every leaf is coated. Dressed leaves go soggy if left to sit.

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A standard home version of a well-known dish, written for Solviro. Nutrition is estimated from ingredient weights and will vary with brands and portions.