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Hydrating Summer Salad with Mackerel & Yoghurt Dressing

COOK TIME:

20MIN

SERVES:

2

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Those warm summer days, or impromptu heat waves, when cooking feels excessive and you would rather eat ice for lunch, canned foods can be surprisingly useful ingredients to keep in your pantry. Hydration becomes a theme, yet during those days nourishing meals matter most.
While mackerel may not be the first ingredient that comes to mind when thinking about hydration, oily fish paired with mineral-rich vegetables and a fresh, herby dressing can create speedy meals that feel replenishing while still keeping you well fed.
This salad combines mackerel with cucumber, fennel, celery, herbs and yoghurt for a meal that is rich in protein, omega-3 fats and fresh, water-rich ingredients. It comes together in minutes, requires no cooking, and is a reminder (mostly for myself) that nutritious food does not need to be complicated.

ALLERGENS: FISH, DAIRY

Chicken Salad with Beetroot Chips & Yoghurt Dressing

Ingredients 

PICKLED FENNEL

1 small fennel bulb, very thinly sliced with a kitchen mandolin,

if available

1 1/2 tbsp lemon juice

2 tbsp water

Small pinch fine sea salt


SALAD

2 tins Mackerel in olive oil, drained (about 200–250g total)

2 medium cucumbers, sliced

4 celery stalks, finely sliced

4 radishes, very thinly sliced

½ avocado, sliced

Handful of mint


DRESSING

300g thick Greek yoghurt

1½ tbsp lemon juice

1 tbsp extra virgin olive oil

1-2 tbsp water

Handful of dill, finely chopped (reserve some for serving)

Black pepper, to taste

½ small garlic clove, finely grated (optional)



Instructions

  1. Combine the lemon juice, sea salt and water in a bowl. Add the fennel slices, toss briefly and leave aside while preparing the rest of the salad.

  2. Thinly slice the cucumber, celery and radishes. Slice the avocado and arrange everything in a serving bowl. Scatter over the mint and some dill.

  3. Break the Mackerel into large pieces and place over the salad.

  4. In a separate bowl, whisk together the yoghurt, lemon juice, olive oil, chopped dill and black pepper. Add the garlic if using, then loosen the dressing with 1–2 tbsp water until it’s pourable.

  5. Spoon the dressing over the salad and finish with extra black pepper, dill and a squeeze of lemon before serving.

*The nutritional values in these recipes are AI-generated estimates and should be used as a guideline. Actual values may vary based on ingredient brands, cooking methods, and portion sizes. For the most accurate information, please check product labels or consult a nutrition professional

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You may also want to try: 

Chicken Salad with Beetroot Chips & Yoghurt Dressing (GF)

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