Smoked Mackerel and Beetroot Salad

No cooking required. Smoked mackerel is one of the most protein-dense convenience foods available, and it's packed with omega-3 fatty acids that support joint health and fat metabolism during a cut. This salad takes 10 minutes and requires zero heat.

Ingredients

• 2 smoked mackerel fillets (approx. 200g total), skin removed, flaked
• 250g cooked beetroot (not in vinegar), diced
• 60g watercress or rocket
• ½ cucumber, diced
• 1 tbsp creamed horseradish
• 2 tbsp Greek yoghurt (0% fat)
• 1 tsp lemon juice
• 1 tsp olive oil
• Salt and black pepper

Method

1. In a small bowl, mix together the creamed horseradish, Greek yoghurt, lemon juice, and olive oil. Season to taste.
2. Arrange the watercress or rocket on two plates.
3. Scatter the beetroot and cucumber over the leaves.
4. Break up the smoked mackerel fillets and distribute evenly.
5. Drizzle the horseradish dressing over each plate and serve immediately.

Nutrition Notes

Mackerel contains roughly 18g of protein per 100g along with high levels of EPA and DHA omega-3s. The fat content here is mostly unsaturated, making this a genuinely nutritious higher-fat lunch option on a cut.