Mackerel omega power salad with horseradish dressing

Mackerel omega power salad with horseradish dressing

By
From
The Medicinal Chef: Healthy Every Day
Serves
1
Photographer
Martin Poole

This is a lovely fresh, zingy and flavoursome salad, and makes a really invigorating lunch – and a change from the usual sandwich!

Ingredients

Quantity Ingredient
100g live probiotic yoghurt
2 teaspoons horseradish sauce
1/2 lemon, juiced
1 tablespoon olive oil
2 handfuls mixed salad leaves
6-7 cherry tomatoes, halved
1/2 red pepper, seeded and diced
1/2 small cucumber, diced
2 peppered mackerel fillets, skinned and flaked
sea salt
black pepper

Method

  1. In a small bowl, mix together the yoghurt, horseradish, lemon juice and olive oil to make a creamy dressing. Season with salt and pepper.
  2. Combine the salad leaves, tomatoes, pepper, cucumber and mackerel in a bowl, dress with the horseradish dressing and serve immediately. If you’re taking it to work, pack the dressing separately and pour it over just before eating.

Good for:

  • Skin health; nervous system and stress; high cholesterol; inflammatory issues

Star ingredient:

  • Mackerel has to be star of the show here, as it’s packed with omega-3 fatty acids that are beneficial for the skin and nervous system. It has also been shown to improve good and bad cholesterol ratios, and to reduce inflammation in the cardiovascular system. The anti-inflammatory effect applies throughout the body, so for any inflammatory issues, up the omega 3.
Tags:
The Medicinal Chef
Healthy Every Day
Dale
Pinnock
health
healthy
diet
nutritious
nutrition
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