Smoked mackerel and beetroot salad with creamy horseradish dressing

Treat yourself to the delicious flavor combination of our smoked mackerel and beetroot salad with creamy horseradish dressing. The creamy horseradish, zesty lemon, and tangy sour cream dressing effortlessly enhance the rich, smoky notes of the mackerel. The sweetness of the beetroot, the earthiness of the lentils and the bitterness of fresh radicchio ensure a harmonious balance of taste. Every bite is a culinary delight as this salad turns the ordinary into the extraordinary. Treat yourself to this exquisite dish that is both filling and full of flavor.

Ingredients

  • 6-10 beets (depending on size)
  • 140g Puy lentils, cooked
  • Bunch of spring onions (approx. 8), sliced ​​diagonally
  • 1 apple, cored, cut into thin slices (squeeze a little lemon juice over it to prevent it from browning)
  • 1 small radicchio, leaves separated and torn into bite-sized pieces
  • 1 pack of smoked mackerel (approx. 250 g), skinless and boneless, cut into coarse pieces
  • Zest and squeeze 1 lemon
  • 150 ml pot of sour cream
  • 2 tbsp creamed horseradish

Preparation steps

  1. Preheat oven to 200°C/180°C fan/gas 6.
  2. Place the unpeeled beets on a baking tray and roast for 35-50 minutes, depending on their size.
  3. After 35 minutes, give them a gentle squeeze – if they feel tender and a little shriveled, they’re ready; If not, continue cooking.
  4. Remove from oven and set aside to cool.
  5. Carefully peel the beets using a small, sharp knife.
  6. Then cut the beets into wedges (wear plastic gloves so they don’t get your hands dirty).
  7. Mix the dressing ingredients in a small bowl.
  8. Place lentils, spring onions, apple, radicchio and mackerel in a large bowl.
  9. Add half of the dressing and mix everything together.
  10. Arrange the ingredients on a serving platter.
  11. Gradually top with the beetroot.
  12. Serve with the remaining dressing on the side.

Nutritional Information

kcalfatsaturatescarbohydratesSugarfiberproteinSalt
312 19g 6g 19g 7g 5g 16g 1.1g

Equipment and tools

  • dulcimer
  • Knife
  • Big pot
  • Sieve
  • Vegetable peeler
  • baking tray
  • mixing bowl
  • Whisk
  • platter

Allergen information

This recipe contains the following allergens:

  • Mackerel (fish)
  • cream

Please consider these allergens if you or your guests have dietary restrictions or allergies.

Storage and leftovers

If you have leftovers, store them in an airtight container in the refrigerator. This salad is best eaten fresh but will keep for 1-2 days. The creamy horseradish dressing can come off easily. Therefore, stir it well before serving it again.

Health Benefits of Smoked Mackerel and Beetroot Salad with Creamy Horseradish Dressing

The smoked mackerel and beetroot salad with creamy horseradish dressing not only offers a delicious flavor combination but also offers several health benefits. From the heart-healthy fatty acids of smoked mackerel to the antioxidants of beetroot, this dish is a nutritious addition to your diet.

1. Rich in Omega-3 fatty acids

Smoked mackerel is an excellent source of omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These essential fats have been proven to reduce inflammation in the body and promote heart health. Eating foods high in omega-3 fatty acids can reduce the risk of heart disease and improve brain function.

2. Packed with antioxidants

Beets, a key ingredient in this salad, are known for their bright red color, which is attributed to a group of antioxidants called betalains. These powerful antioxidants help protect the body’s cells from damage caused by harmful free radicals. In addition, beets contain other antioxidants such as vitamin C and manganese, which support a healthy immune system and general well-being.

3. Rich in fiber

The Puy lentils included in this salad are an excellent source of fiber. Fiber plays a crucial role in promoting digestion and maintaining a healthy digestive system. It helps regulate bowel movements, prevents constipation and helps control weight by promoting satiety. Incorporating fiber-rich foods into your diet can also help reduce the risk of chronic diseases such as heart disease and type 2 diabetes.

4. Nutritious salad

Adding green onions, radicchio, and apples to this salad not only enhances its flavor but also improves its nutritional profile. Green onions provide important vitamins and minerals including vitamin C, vitamin K and folic acid, while radicchio provides important nutrients such as vitamin A and vitamin K. The apple provides a touch of natural sweetness and contributes to the overall fiber content of the salad.

5. Creamy horseradish dressing

The creamy horseradish dressing made from sour cream and creamed horseradish gives the salad a tangy and spicy touch. Although it adds flavor, it is important to note that this dressing should be consumed in moderation due to its higher fat content. However, horseradish is known for its potential immune-boosting and antimicrobial properties, which can have positive effects on overall health.

Incorporating the smoked mackerel and beetroot salad with creamy horseradish dressing into your meals offers a combination of flavors and a range of health benefits. From the omega-3 fatty acids in mackerel to the fiber-rich lentils and beets, this salad is a wholesome, nutrient-rich addition to a balanced diet.

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