Post in association with Princes
Take a minute if you will to think about a can of mackerel.
(Stay with me.)
What are you imagining? The classic old mackerel on toast at your Granny’s on a Sunday afternoon? Well, THINK AGAIN. It’s time to look at mackerel in a whole new light.
(Yes, this is my actual job.)
If you don’t have a stash of canned mackerel in your cupboard then you’re missing a massive trick. You know how you always have tins of beans and chopped tomatoes? Well mackerel should be like that – a store cupboard essential that you can grab for a quick and tasty lunch whenever you’re in a rush.
You probably know that the recommendation is to eat two portions of fish a week, but how often do you manage it? Fish always feels like a faff to me, and the cooking smells seem to linger – if it doesn’t come frozen in a finger form then it doesn’t often feature on the menu in our house.
It doesn’t have to be this way guys.
Princes mackerel is a super easy way to get that much needed dose of omega 3 fatty acids, it’s skinless and boneless plus there’s no waste – it’s a fishy no-brainer! Move over boring old cheese sandwiches for lunch, it’s time to make way for my new creation, the salad nicoise with mackerel.
With this recipe I wanted to make something that’s quick and easy, but that has loads of flavour and general all round wholesomeness. There aren’t any ridiculous ingredients and the whole thing is ready in less than 15 minutes, so it’s ideal for when you want to throw a nutritious lunch together between shifts at the soft play centre, or for a simple supper when you finally get home from the seemingly endless round of after school tennis, gymnastics and badgers.
(Yes, badgers is a thing. Both of my girls did it for a while. It’s essentially St John Ambulance for kids, so cute little uniforms and useful sling making skills.)
It looks good right?
Here’s what you need to make salad nicoise with mackerel for one person. (They’re rough quantities as you’ll know which bits you like better than others. Increase quantities obviously if you have a friend or loved one that you feel inclined to make lunch for.)
- One can of Princes mackerel fillets in olive oil
- A big handful of leftover cooked potatoes, or around half a small can of tinned new potatoes
- One little gem lettuce
- A handful of cherry tomatoes
- A dozen or so black olives
- A handful of green beans
- One egg
- The juice of half a lemon
- A splosh of balsamic vinegar
- Salt and pepper
Now obviously I’ve taken a bit of care to lay mine out looking pretty, but it’s basically just mixing everything together and making a dressing.
Here’s what to do:
Top, tail and half the green beans and pop them in boiling water for five minutes or so until tender. Boil your egg for a similar length of time. You can do them in the same pan if you dislike washing up as much as me.
In the meantime, chop your potatoes, cut the end off your lettuce and quarter it length ways and half the tomatoes and olives. Make these look lovely on your plate.
Drain your mackerel and add it to your salad, but keep back the olive oil as you’re going to use this to make your dressing. (Waste not want not.) In a small bowl, add the lemon juice and vinegar to the olive oil and season to taste.
Drain the green beans, peel your egg and quarter it length ways, and add both to your salad. Drizzle the whole lot with your mackerel infused vinegarette and Bob’s your uncle!
Honestly, that could hardly have been simpler could it? It’s absolutely bursting with flavour, and pretty darn good for your too. It’s a balance of carbs, protein, fresh vegetables and oily fish that should definitely keep you going through the PTA meeting.
Ha! Who am I kidding? I have more sense than to have ever joined the PTA.
You’re welcome for the recipe though.
Check out the whole range of Princes mackerel fillets and I guarantee there will be more varieties than you can name right now.
(And yes, that IS a challenge. Leave a comment and tell me how many mackerel varieties you guessed.)