Copyright John Paul Urizar
www.johnpaulurizar.com.au
There's no question smoked fish is high in salt, and shouldn't be eaten every day, but, when you consider the many other benefits of fish particularly the Omega 3 fats found in oily fish like mackerel, it's a much healthier option than cured meat and sausage. The other justification for including it in your diet is, with such a strong flavour, there's no need to add any extra salt to the salad greens or dressing.
Wash and dry the salad leaves.
Combine the oil, vinegar, and mustard in a jar. Toss the dressing over the leaves and capsicum. Arrange the leaves on individual plates, and top with slices of mackerel, and the rest of the salad ingredients.
Season with black pepper and serve with individual sourdough grain rolls.
Note: Mackerel is a rich source of EPA, a naturally occurring food chemical known to help increase the production of prostaglandin E1, a compound known to reduce blood pressure. A study found that eating fresh mackerel twice a day for two weeks significantly reduced the blood pressure of patients suffering from mild hypertension.
Makes 2 servings
| Prep Time: | 15 mins |
| Cooking Time: | nil |
| Ready in: | 15 mins |
Suitable for: |
|
| Lunch, Salad | |
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| Nutritional Information - Per Serve | |
| Kj | 1389 kj |
| Calories | 332 kcal |
| Fat | 29.3 g |
| Saturated Fat | 5.9 g |
| Total Carbohydrate | 2.3 g |
| Total Protein | 11.8 g |
| Fibre | 2.9 g |
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