Mackerel, eggs & radicchio salad with red onion and capers vinaigrette

Mackerel, eggs & radicchio salad with red onion and capers vinaigrette

Capers and red onions have received more attention lately as they are rich in a flavonoid called quercetin, but they also make a tasty combination capable of livening up any type of salad.

This mackerel, egg & radicchio salad is super quick but really tasty and healthy too. It is a great option for a healthy lunch or light dinner and can be had a small slice of sourdough bread on the side or a small serving of quinoa salad.

The importance of bitter vegetables

Radicchio is a red salad typically grown in the North of Italy. It comes in many varieties, which are mainly named after the Italian regions they originated from, but all of them are rich in a type of flavonoid called anthocyanins, and they present many traces of vitamins and minerals.

Bitter vegetables like radicchio are believed to help the digestive system, especially the liver, but they also play a role in rebalancing and training our tastebuds.

WINTER OPTION

You can have the same salad with the addition of 3-4 baby potatoes, to give salad more body. For the potatoes, my advice is to steam them just enough until they are cooked but firm, and then let them rest for a few minutes. Cooking and letting the potatoes cool off a bit before eating them, contribute to the formation of what is called “resistant starch” which is beneficial for your gut and will also help to slow down the release of the potato starch ( carbs).

WHAT TO DO WITH LEFTOVERS

Leftover baby potatoes can be used the next day for another salad, or to make frittata together with other vegetables, while radicchio can be used grilled as a side or starter or for risottos.

The nutritional lowdown

The mackerel and egg bring high quality proteins and some healthy fats. Proteins are essential in our daily nutrition and they provide us that sense of satiety that prevents us from snacking too much. Healthy fats are provided by both mackerel and the extra-virgin olive oil in the vinaigrette ( use cold-pressed extra virgin olive oil for a fuller body and taste), while the lovely vegetable of the salad brings us other nutrients, like folate, vitamin K and other traces of vitamins and minerals.

INGREDIENTS

  • 1 fillet of smoked mackerel
  • 1 boiled egg
  • 1/2 bag of pre-packed salad

For the vinaigrette

  • few slices of red onion
  • a tsp of capers
  • 1 tbsp of extra-virgin olive oil
  • 1/2 tsp of wholegrain mustard
  • A splash of lemon juice

METHOD

Simply place all the salad ingredients in a blow. Prepare the vinaigrette simply by mixing all the ingredients place in a small jar and shake them vigorously. Then pour on the salad, mix well and serve.



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