Smoked Mackerel And Potato Salad


Smoked mackerel fillets are a favourite in my house when I’m looking for something even quicker and easier than usual to have for lunch or supper! They really are the ultimate convenience food: Already cooked for you, and packed full of essential fats and omega 3s. This substantial salad gets the thumbs up every time I serve it.

Serves 2

Prep Time: 15 minutes

Cooking Time: 15 minutes

Wheat Free, Gluten Free, Vegetarian

Shopping list


  • 6 small baby potatoes, halved
  • 5 tablespoons of low-fat natural yoghurt
  • Juice of a lemon
  • Small handful finely chopped fresh parsley
  • Ground black pepper
  • 1 x 100g pack of Lamb’s Lettuce or baby spinach leaves, washed
  • Half a small cucumber, peeled and sliced
  • 4 baby plum or cherry tomatoes, halved
  • 2 small mackerel fillets

Knife and Fork



  1. Cook the potatoes in a pan of boiling water for 10-15 minutes until tender. Drain and cool by running under cold water.
  2. Mix the yoghurt with the lemon juice, and season to taste with ground black pepper. Add the finely chopped parsley and stir well. Set aside for the flavours to infuse.
  3. Place the salad leaves, cucumber and tomatoes in a large serving bowl. Top with cooled potatoes.
  4. Remove the skin from the mackerel, flake the fillets into bite-sized pieces, and scatter on top of the salad.
  5. Spoon over the yoghurt dressing, and toss the ingredients together. Serve.


Jennifer’s Tip:

If you fancy something even lighter – and quicker! – flake the mackerel fillets and mash thoroughly with the dressing ingredients to form a chunky pate / dip. Serve with toasted rye bread.

Pair with:

Gazpacho soup.

Recipe and photo from Jennifer Irvine’s The Balance Diet. Available to buy here.