Mackerel & Avocado Salad
A delicious, healthy, low-calorie and low-carb gluten-free salad packed with protein and anti-inflammatory omega 3 fatty acids.
Ingredients
- 80g (2.8oz) smoked mackarel (deboned)
- 1/2 avocado, sliced
- 80g (2.8oz or 1/2 cup) cherry tomatoes, sliced
- 2 cups aragula/ rocket, chopped
- Juice of 1/2 an orange
- 1 tsp apple cide vinegar (cloudy)
- 1 tsbp extra virgin olive oil
- Salt & pepper to taste
Instructions
- Arrange all the ingredients in a bowl.
- For the dressing, mix the orange juice, olive oil & apple cider vinegar together with salt and pepper and the drizzle over the salad.
- Can be served with a seed cracker or a slice of sourdough bread.
Notes
This is a very easy meal that can be made at home or take to work. Mackerel is high in omega 3 fatty acids, which are anti-inflammatory in nature and help protect the cardiovascular system against elevated cholesterol and clots. The meal can also include a seed cracker or sourdough toast if you are not following a low-calorie diet.
Approximate micronutrients per serving:
**Vitamins:**- B1 (Thiamine): 0.2 / 1.1 mg — 23%
- B2 (Riboflavin): 0.6 / 1.1 mg — 52%
- B3 (Niacin): 10.2 / 14.0 mg — 73%
- B5 (Pantothenic Acid): 1.4 / 5.0 mg — 29%
- B6 (Pyridoxine): 0.6 / 1.3 mg — 44%
- B12 (Cobalamin): 3.4 / 2.4 µg — 140%
- Folate: 116.5 / 400.0 µg — 29%
- Vitamin A: 110.0 / 700.0 µg — 16%
- Vitamin C: 57.9 / 75.0 mg — 77%
- Vitamin D: 361.6 / 600.0 IU — 60%
- Vitamin E: 4.7 / 15.0 mg — 31%
- Vitamin K: 68.5 / 90.0 µg — 76%
**Minerals:**
- Calcium: 128.4 / 1000.0 mg — 13%
- Copper: 0.3 / 0.9 mg — 32%
- Iron: 2.4 / 18.0 mg — 14%
- Magnesium: 77.5 / 320.0 mg — 24%
- Manganese: 0.3 / 1.8 mg — 19%
- Phosphorus: 203.6 / 700.0 mg — 29%
- Potassium: 1126.5 / 2600.0 mg — 43%
- Selenium: 37.8 / 55.0 µg — 69%
- Sodium: 492.5 / 1500.0 mg — 33%
- Zinc: 1.4 / 8.0 mg — 17%
% RDA based on an adult female
Nutrition Information:
Yield: 1 Serving Size: 334g (11.8oz)Amount Per Serving: Calories: 419kcalTotal Fat: 29.7gNet Carbohydrates: 9.8gFiber: 6.5gProtein: 23.8g
