Mediterranean Mackerel Salad

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This salad makes a great small snack, but you can easily turn it into a meal by simply adding a whole grain or a dark leafy green like spinach. Mackerel is rich in healthy omega-3 fats, and is a good source of protein, vitamin D, and several B vitamins.

When choosing canned mackerel, look for brands with the fewest ingredients, such as Cole’s, which lists mackerel, olive oil, and sea salt as the sole ingredients. You can find Cole’s at your local Whole Foods or order it online.

Equipment
Measuring cups and spoons
Medium glass jar with tight-fitting lid
Large mixing bowl
Chef’s knife
Cutting board
Spatula

Yield: 2-3 servings
Active Time: Less than 15 minutes (with advance prep)

Recipe Ingredients
Salad:
4.4-ounce tin of mackerel, drained and roughly chopped
14-ounce can of cannellini or navy beans, rinsed and drained
1/2 cup previously cooked quinoa/millet/brown rice (optional)
1-2 cups of spinach (optional), roughly chopped
1/2 cup cherry tomatoes (when in season), halved*
2 tablespoons chives, finely chopped
2 tablespoons fresh parsley, finely chopped

Dressing:
4 tablespoons extra-virgin olive oil
1 tablespoon red wine vinegar
1 1/2 teaspoons lemon juice
1 clove of garlic, minced
1 tablespoon shallot, finely chopped (optional)
Salt and pepper to taste

Recipe Preparation
1. Place all dressing ingredients into a glass jar, cover, and shake well to combine. Set aside.
2. Add all salad ingredients to the mixing bowl.
3. Pour half of the dressing over the salad and toss to combine, adding more dressing as necessary. Enjoy!

Recipe Notes

  • Don’t like mackerel? Substitute canned tuna or salmon.
  • If you choose not to use the shallot, try adding some chopped green onion.
  • If cherry tomatoes aren’t in season, substitute 1/4 cup roasted red bell pepper, finely chopped.

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The One Medical blog is published by One Medical, an innovative primary care practice with offices in Boston, Chicago, Los Angeles, New York, Phoenix, the San Francisco Bay Area, Seattle, and Washington, DC.

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