5.0 from 36 votes
Canned Mackerel Recipe: Niçoise Salad
This canned mackerel recipe is a twist on the classic Niçoise Salad. It features high-quality mackerel on a hearty salad with an easy homemade vinaigrette.
Prep Time
5 mins
Cook Time
5 mins
Total Time
25 mins
Servings: 2 people
Calories: 674 kcal
Course:
Main Course , Salad
Cuisine:
French
Ingredients
- 3 Yukon Gold potatoes (or sub 3-4 fingerling potatoes)
- ½ head leafy green or Boston lettuce
- ⅓ pound fresh green beans (or sub haricot verts-- French green beans)
- 2 eggs, hard-boiled
- 10 Niçoise olives, pitted or not (or sub Kalamata olives)
- 2 anchovies, whole or diced (optional)
- 1 can mackerel packed in oil (~4oz), drained King Oscar Mediterranean Style Mackerel recommended
Dijon Vinaigrette:
- ¼ cup olive oil
- ⅛ cup red wine or sherry vinegar
- 1 tablespoon Dijon mustard
- pinch sea salt
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.
Cup of Yum
Notes
- Ingredients can be prepared the day before to speed prep time.
Nutrition Information
Calories
674kcal
(34%)
Carbohydrates
54g
(18%)
Protein
29g
(58%)
Fat
39g
(60%)
Saturated Fat
7g
(35%)
Polyunsaturated Fat
5g
Monounsaturated Fat
25g
Trans Fat
1g
Cholesterol
215mg
(72%)
Sodium
979mg
(41%)
Potassium
1630mg
(47%)
Fiber
10g
(40%)
Sugar
5g
(10%)
Vitamin A
7785IU
(156%)
Vitamin C
68mg
(76%)
Calcium
288mg
(29%)
Iron
6mg
(33%)
Nutrition Facts
Serving: 2people
Amount Per Serving
Calories 674
% 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.