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  • Writer's pictureGirlWellTravelled

Quick Mackerel Salad

Have you been eating more but moving less?

The heat can make you do that. But here's a quick (in less than thirty minutes) and versatile salad to have any time of the day. Not only is it quick, but only requires three ingredients we most likely already have in the refrigerator or cupboard or can readily find at the supermarket. And oh so healthy!


☑️ 1 x Tinned Mackerel fillets

☑️ 1/2 Bell pepper

☑️ 1/3 of a large cucumber

Dressing: A toss of salt, Eaton's scotch bonnet pepper sauce and french dressing


1️⃣ Partly peel the cucumber (this adds texture and colour), roughly dice and add a toss of salt!

2️⃣ Add chopped bell peppers (bitesize chunks) to the cucumber. I'd recommend red or orange bell peppers as they tend to be more flavoursome.

3️⃣ Drain most of the oil off the mackerel and add to the above.

4️⃣ For a bit of a twist, add a small amount of scotch bonnet pepper sauce and French dressing and toss!

Here's your Quick Mackerel Salad

With the peppers and cucumbers straight from the fridge and the mackerel from the tin, It's a crisp, cool salad! A light lunch option or a healthy summer snack.

I used tinned mackerel in olive oil, but mackerel in sunflower oil has similar deliciousness. The mackerel can altogether be substituted for tuna, again in olive or sunflower oil.

Prefer a salad with less of a spicy condiment? Swap the pepper sauce for whole grain honey mustard. You may need to save a bit more of the olive or sunflower oil with this.

This recipe serves 1

So quick, healthy and filling. Will you be giving this a try?

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