Niçoise salad with smoked mackerel and broad beans – light, protein-rich & Mediterranean
This Niçoise salad is a true classic with a modern twist – full of color, flavor, and valuable nutrients. The combination of tender smoked mackerel fillet, protein-rich broad beans, crunchy vegetables, and aromatic eggs makes for a balanced, satisfying dish. Topped with a fresh lemon and garlic dressing, this salad is not only a visual highlight but also a real powerhouse for everyday use. Ideal for hot days, meal prep, or a quick dinner with a Mediterranean flair!
Ingredients for 2 people
2 eggs (size M)
125 g frozen broad beans
(unseasoned; alternatively frozen edamame)
½ lettuce (approx. 200 g)
1 yellow bell pepper
1 mini cucumber (approx. 150 g)
2 tomatoes
125 g smoked mackerel fillet (with skin)
2 tbsp lemon juice
Salt, pepper from the mill
2 tbsp extra virgin olive oil
1 small garlic clove
30 g black olives
½ bunch of parsley
Here’s how to prepare it:
Boil the eggs in boiling water for about 10 minutes, then remove and rinse with cold water.
Meanwhile, cook the broad beans in boiling salted water for 1 to 2 minutes, drain in a sieve, rinse with cold water, and let drain. Press the beans out of their skins with your fingers.
Remove the outer leaves from the lettuce. Separate the lettuce into individual leaves, wash, spin dry, and tear into bite-sized pieces.
Halve the peppers lengthwise, clean and wash them, and cut them into 1 to 2 cm pieces. Clean and wash the cucumber and cut them into slices about 1/2 cm thick. Wash the tomatoes and cut them into wedges, removing the stem ends.
Skin the mackerel fillet and shred it with a fork. Peel the eggs and quarter them lengthwise.
For the dressing, whisk together lemon juice, 2 tablespoons of water, salt, and pepper. Gradually whisk in the oil. Peel the garlic clove and press it into the dressing. Drain the olives. Wash the parsley, pat dry, pick off the leaves, and finely chop.
To serve, arrange lettuce, peppers, cucumber, tomatoes, beans, mackerel and eggs on plates and sprinkle with olives and parsley.
Drizzle the dressing over the muffins and let them cool, then remove them from the muffins and let them cool completely.
Tip
According to recent research, eating 3 to 4 servings of pulses per week is associated with a lower risk of coronary heart disease, improved blood sugar levels, and a reduction in blood pressure.
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The recipe is from the book:
The Nutrition Docs
Strong heart
Price 24.99 €
ISBN 978-3-96584-069-0
ZS Publishing
In their new book "Strong Heart," the Nutrition Docs demonstrate how our modern lifestyle threatens the heart. As usual, the Nutrition Docs have compiled an extensive collection of recipes with balanced dishes that can be quickly and frequently served.
