This Beetroot, Potato and smoked Mackerel Salad makes a hearty main meal salad that can be enjoyed at any time of the year. The dressing is low fat but flavourful and the smoked mackerel contains lots of Omgea 3 oils making this a healthy mealtime choice.
An All Year Round Salad
As we enter into Autumn I am beginning to embrace the cooler weather to do some more cooking but I am reluctant to stop eating salads completely. So now is the time to enjoy slightly more substantial salads such as this beetroot, potato and smoked mackerel salad. In fact it really is a recipe that can be enjoyed all year round.
You can buy vacuumed ready cooked beetroot in the supermarkets or from green grocers. They can be a great time saver but I generally prefer to cook my own as I think they have more flavour and a better texture. Ready cooked beetroot always seems a bit too soft and lacks “bite”. I often cook my beetroot by roasting in the oven, often unpeeled as the peel then slips off easily once its cooked. The same goes if I am boiling them which I tend to do with smaller beetroot.
- To cook in the oven, preheat the oven to 180℃ (160℃ fan)/350°F/gas mark 4. Wash and trim the beetroot leaving just a little of the stem Place in a roasting dish and cover with foil. Alternatively you can wrap them in a foil parcel placed on a baking tray. Cook for 1-1½ until tender when pierced with a skewer. I find this works for most beetroot, the time will depend on the size and variety or age of the beetroot. Delia suggests the best way to cook older beetroot is by roasting slowly at a slightly lower temperature.
- To boil wash and trim the beetroot as for roasting and place in saucepan with just enough lightly salted boiling water to cover. Simmer covered for about 20-30 minutes until tender when pierced with a skewer.
In the summer I like to make this with baby new potatoes cooked whole in their skins. At other times I cook larger potatoes and cut into bite size pieces. This recipe is also great for using up left over boiled potatoes.
Personally I love the peppered smoked mackerel that is easy to get from the supermarket but if you prefer, then use plain smoked mackerel. I think removing the skin is a matter of personal choice. You can place the smoked mackerel fillets on top of the salad or flake into bite sized pieces and toss in with the salad.
This is a simple dressing made from natural yogurt (I like Yeo Valley Organic Yogurt), seasoned with salt and pepper and a generous handful of fresh dill. It also works well with chives.
A great all year round salad. It can be made in minutes when using ready cooked beetroot and potatoes but doesn't take long to cook from scratch either
- 450 g potatoes
- 50 g frozen peas (optional)
- 450 g beetroot cooked
- 150 g natural yogurt
- 1 handful fresh dill chopped
- salt and freshly ground black pepper to taste
- 300 g smoked mackerel fillets
Wash the potatoes and peel if desired. Cut into large chunks and place in a pan of lightly boiling salted water.
Return to the boil, reduce the heat, cover and simmer for 15-20 minutes or until just tender. Add the peas if using for the last few minutes of cooking.
Meanwhile cut the beetroot into bite size pieces. Combine the yogurt and dill and season to taste
When the potatoes are cooked, drain and refresh under running cold water. Place in a large bowl. Add the beetroot and pour over the dressing. Toss to combine.
Break the mackerel fillets into bite size pieces and add to the salad tossing lightly to combine or place on top of the salad.
Nutrition values do not include seasoning with salt and pepper