Smoked Mackerel and Buckwheat Salad
This smoked mackerel and buckwheat salad is an easy, flavour-packed lunch or light dinner made with smoked mackerel fillets, eggs, tomatoes, parsley and lemon. Delicious warm or cold and perfect for meal prep or work from home lunches.
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Equipment
- Medium saucepan (for eggs)
- Large saucepan (for buckwheat)
- Colander
- Large mixing bowl
- Knife
- Chopping board
Ingredients
- 4 eggs
- 250 g buckwheat
- 1 tbsp olive oil
- 1 lemon
- 25 g parsley roughly chopped
- 250 g tomatoes quartered
- 4 smoked mackerel fillets
- Salt and pepper
Instructions
Cook the eggs
- Bring a saucepan of water to the boil and carefully add the eggs.
- Cook for 8–11 minutes depending on how you like the yolks. For slightly jammy yolks, cook for around 10 minutes.
- Drain and run under cold water for a couple of minutes before peeling.
Cook the buckwheat
- Add the buckwheat to a large saucepan with 1 litre of boiling water.
- Simmer for around 20 minutes until the buckwheat is tender with a little bite remaining and much of the water has been absorbed.
- Drain well.
Mix the salad
- Transfer the cooked buckwheat to a large bowl.
- Stir through the tomatoes, parsley, olive oil and the juice of the lemon. Season well with salt and pepper.
Serve
- Spoon the buckwheat mixture into bowls.
- Top each bowl with a flaked smoked mackerel fillet and an egg cut into quarters.
Nutrition Facts
Smoked Mackerel and Buckwheat Salad
Amount per Serving
Calories
1041
% Daily Value*
Fat
46
g
71
%
Saturated Fat
12
g
75
%
Trans Fat
0.02
g
Polyunsaturated Fat
11
g
Monounsaturated Fat
17
g
Cholesterol
375
mg
125
%
Sodium
457
mg
20
%
Potassium
2395
mg
68
%
Carbohydrates
50
g
17
%
Fiber
8
g
33
%
Sugar
3
g
3
%
Protein
105
g
210
%
Vitamin A
1570
IU
31
%
Vitamin C
40
mg
48
%
Calcium
161
mg
16
%
Iron
8
mg
44
%
* Percent Daily Values are based on a 2000 calorie diet.
Notes
- This salad works brilliantly both warm and cold.
- Slightly jammy eggs work particularly well with the smoked mackerel.
- Dill can be used instead of parsley.
- Rocket or spinach can be stirred through the warm buckwheat for extra greens.
- The salad keeps well in the fridge, making it ideal for meal prep lunches.
