• Fresh Eats Team

Super Easy Mackerel Salad

We love this super easy

salad as it is full of flavour

and perfect for any


we hope you enjoy it :-)


(Serves 2)

For the salad:

  • 150g smoked mackerel

  • 100g green beans

  • 100g cherry tomatoes

  • 2 medium chillies (adjust depending on heat preference)

  • 120g wholegrain rice

  • 80g quinoa (any colour)

  • 60g rocket

  • 2 garlic cloves

  • 2 free range eggs

For the dressing:

  • 1tbs Extra virgin olive oil

  • Large splash of balsamic vinegar

  • Handful of chopped parsley


Start with cooking the wholegrain rice and the quinoa as per the packet instructions. Whilst the grains are cooking you’ve got a load of time to get chopping!

Chopping board at the ready, get yourself a good size mixing bowl. Place the rocket at the bottom of the mixing bowl and slice the cherry tomatoes in half and add to the bowl. Thinly slice the cloves of garlic and the chillies and put both to one side. If you want to make sure you provide a proper kick from the chillies, be sure to use the seeds too!

In a saucepan bring a small amount of water to the boil. Top and tail the green beans and cut into 3/4cm long pieces. Once the water is boiling place the green beans inside the saucepan on a high heat for no more than 2/3 mins.

While the green beans are steaming heat a heavy based frying pan with a splash of olive oil on a medium heat. Add the chillies and garlic and fry for a couple of mins. Remove the green beans from the heat and let steam dry in a colander for 2/3 mins.

Add both the cooked wholegrain rice and quinoa to the frying pan with the chilli and garlic mixing well, then adding the salt and pepper to season. Add the green beans and all the contents of the frying pan into the mixing bowl.

With two forks shred the smoked mackerel, discard any bones and add to the mixing bowl. Add the majority of the chopped parsley, balsamic vinegar and olive oil and give everything in the bowl a good mix.

Poach the two eggs in any way you wish for 3mins (silicon moulds, clingfilm etc.) keeping an eye to ensure a runny yolk! Plate up the Mackerel salad and finish off with the poached egg and the rest of the parsley.


Fresh Eats Team

We provide a range of fresh soups, salads and sandwiches to the office workers of Bristol via our pop-up trolley service. If you would like to trial our pop-up service please email:

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