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Smoked mackerel salad with chicory, apple and walnut
Lunch · Keto & hormone balance

Smoked mackerel salad with chicory, apple and walnut

🍽 Lunch 🥩 Smoked mackerel
539
kcal
18g
Protein
45g
Fat
15g
Net carbs

Ingredients

  • 120 g smoked mackerel fillet
  • 2 heads of chicory
  • 1 apple
  • 100 g full-fat yogurt
  • 1 tbsp mayonnaise
  • 1 tsp coarse mustard
  • 30 g walnuts
  • 1 lemon
  • 2 tbsp olive oil
  • 1 celery stalk
  • fresh dill
  • fresh parsley
  • salt
  • black pepper

Preparation

  • 1

    Cut the chicory heads in half lengthwise and remove the hard core at the bottom with a pointed knife. This core contains most of the bitter compounds; if you leave it in, the bitterness will overpower everything else you add. Then slice the halves diagonally into wide strips.

  • 2

    Cut the unpeeled apple into thin matchsticks and toss them immediately with a splash of lemon juice to prevent them from browning. Slice the celery into paper-thin crescents.

  • 3

    Dry-toast the walnuts in a frying pan over medium-high heat until fragrant, about four minutes. Shake the pan regularly, as high-fat nuts quickly go from toasted to bitter. Let them cool and break them up coarsely.

  • 4

    Whisk the yogurt with the mayonnaise, mustard, some lemon zest, the juice of half a lemon, salt, and black pepper into a smooth, thick dressing. The yogurt keeps it fresh and light, while the tablespoon of mayonnaise provides enough fat to help the dressing cling to the leaves.

  • 5

    Remove the skin from the smoked mackerel and flake the flesh into large pieces. Remove the backbone and the dark lateral parts.

  • 6

    Toss the chicory, apple, and celery with the olive oil and two-thirds of the dressing. Gently fold in the mackerel so the flakes remain intact.

  • 7

    Finish with the walnuts, the remaining dressing, plenty of dill and parsley, and black pepper.

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