Ingredients

• 200 gr piece of smoked mackerel
• Handful of baby spinach leaves
• 1 red bell pepper
• Extra Virgin olive oil
• Cherry tomatoes
• Light cottage cheese
• Toasted whole grain slice of bread

Prep Instructions

1. Under cold water Clean thoroughly spinach, bell pepper and tomatoes.

2. Clean the mackerel of any bones. Beware some of them might be bigger than you think.

3. Mix the veggies on a plate and sprinkle with olive oil.

4. In the background toast a slice of whole wheat bread. I like it crunchy.

5. Place the deboned mackerel on the salad and spread the light cottage cheese on the toasted bread and top it with the chopped tomatoes.

6. You could also sprinkle the tomatoes on the bread with the olive oil. I always do it but beware that this adds to the caloric load of the meal.

Nutrition Facts & Tips

What I really like about mackerel is that this fish is relatively inexpensive, loaded with Omega-3 fatty acids (the good healthy fat) and it can get very versatile. You can make different salads, healthy dip to eat with veggie sticks and great sandwiches. I always try include at least one fish meal in my day menu. And it does not have to be cooked or baked fish. Smoked mackerel makes it a perfect fit into one of those meals prep sessions.