Flaked Mackerel & Beetroot Spring Salad
Warm-roasted beetroot and peppery smoked mackerel over young spring leaves with a horseradish-lemon dressing.
Best for heart health · high protein · low carb
This is the lunch I make when the first tender leaves hit the market and I want protein that actually satisfies. Smoked mackerel is one of the great British bargains — oily, rich in omega-3, and needing no cooking — and I let its fat play against earthy roasted beetroot and a sharp horseradish dressing that cuts straight through. It's low-carb and whole-food by design: no croutons, no sugary glaze, just the ingredients doing honest work. Flake the fish over the top so every forkful gets a bit of everything.
Ingredients
- 400 g raw beetroot , scrubbed, tops trimmed
- 200 g smoked mackerel fillets , skin removed
- 50 g watercress , thick stalks removed
- 50 g pea shoots
- 0.5 red onion , sliced into thin rings
- 30 g Pumpkin seeds
- 60 g full-fat natural yoghurt
- 15 g creamed horseradish , or 10g fresh grated
- 1 lemon , zest and juice
- 30 ml olive oil
- 5 g Dijon mustard
- 1 fine sea salt , to taste
Instructions
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1
Heat the oven to 200°C fan. Cut the scrubbed beetroot into 2–3cm wedges, toss with half the olive oil and a good pinch of salt, and spread on a lined tray. Roast until a knife slides in easily and the edges caramelise, turning once halfway. Let them cool to just warm.
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2
While the beetroot roasts, toast the pumpkin seeds in a dry pan over medium heat until they pop and colour, then tip out to cool. Whisk the yoghurt, horseradish, lemon zest, half the lemon juice, the Dijon and the remaining olive oil into a loose dressing; season and slacken with a splash of water if needed.
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3
Pile the watercress and pea shoots onto two plates and scatter over the red onion rings. Arrange the warm beetroot on top, then flake the mackerel into generous chunks over everything, keeping the pieces rugged rather than shredded.
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4
Spoon the horseradish dressing over in bold streaks, shower with the toasted pumpkin seeds, and finish with a squeeze of the remaining lemon, cracked black pepper and a little flaky salt. Serve straight away, while the beetroot still carries some warmth.