Canned Mackerel Recipe: Niçoise Salad
User Reviews
5
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Prep Time
5 mins
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Cook Time
20 mins
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Total Time
25 mins
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Servings
2 people
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Calories
674 kcal
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Course
Main Course, Salad
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Cuisine
French
Canned Mackerel Recipe: Niçoise Salad
Description
The Canned Mackerel Niçoise Salad assembles readily available ingredients to mimic the traditional Niçoise elements, using canned mackerel as the protein source. Yukon Gold potatoes are boiled until tender, while green beans are briefly cooked to remain crisp-tender and then chilled in ice water to preserve their texture and color. Leafy greens or Boston lettuce form the salad base, topped with halved hard-boiled eggs, olives, and optional anchovies for additional umami.
The salad is dressed lightly with a Dijon vinaigrette made from olive oil, red wine vinegar, Dijon mustard, and a pinch of sea salt, which adds tanginess and depth without overpowering the ingredients. The salad can be configured in traditional rows for presentation or tossed together depending on preference.
Preparation can be partially done ahead by prepping ingredients a day before to reduce assembly time. This salad suits a light lunch or dinner and combines fresh vegetables with the distinctive flavor of mackerel and anchovies.
Ingredients
- 3 Yukon Gold potatoes or substitute 3-4 fingerling potatoes
- ½ leafy greens or Boston lettuce; whole head
- ⅓ pound green beans fresh; or substitute haricot verts (French green beans
- 2 egg hard-boiled
- 10 nicoise olives pitted or not; or sub Kalamata olives
- 2 anchovies whole or diced; optional
- 1 mackerel King Oscar Mediterranean Style Mackerel recommended, packed in oil; ~4oz can; drained
Dijon Vinaigrette:
- ¼ cup olive oil
- ⅛ cup red wine vinegar or sherry vinegar
- 1 tablespoon Dijon mustard
- sea salt pinch
Instructions
- Bring a medium pot of water to a boil. Add potatoes, and boil 10-15 minutes, until potatoes are tender. (Time will depend on the size and age of the potatoes.)
- While potatoes boil, roughly chop the lettuce. Trim the pointed ends off the green beans. Cut boiled eggs in half.
- Remove potatoes with a slotted spoon, but do not drain the water.
- Add green beans to the boiling pot, and boil 2-3 minutes. Drain the beans, and rinse beans with icy cold water (or plunge into an ice water bath).
- Whisk together all vinaigrette ingredients.
- Next, assemble the salad. Make a bed of lettuce, and then top lettuce with potatoes, green beans, eggs, olives, anchovies, and mackerel. Arrange ingredients in rows or sections for a traditional salad, or toss them all together.
- Lightly dress the salad with the vinaigrette, and serve immediately.
Notes
- Ingredients like potatoes and green beans can be prepared a day ahead to save time.
Nutrition Information
Show DetailsNutrition Facts
Serving: 2people
Amount Per Serving
Calories 674 kcal
% Daily Value*
| Calories | 674kcal | 34% |
| Carbohydrates | 54g | 18% |
| Protein | 29g | 58% |
| Fat | 39g | 60% |
| Saturated Fat | 7g | 35% |
| Polyunsaturated Fat | 5g | 29% |
| Monounsaturated Fat | 25g | 125% |
| Trans Fat | 1g | 50% |
| Cholesterol | 215mg | 72% |
| Sodium | 979mg | 41% |
| Potassium | 1630mg | 35% |
| Fiber | 10g | 40% |
| Sugar | 5g | 10% |
| Vitamin A | 7785IU | 156% |
| Vitamin C | 68mg | 76% |
| Calcium | 288mg | 29% |
| Iron | 6mg | 33% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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