Low-Carb Mackerel & Egg Salad

Mackerel is a delicious fatty fish that hardly needs any seasoning. It's one of the best sources of protein, healthy fats, (omega 3 fatty acids) and micronutrients (magnesium, potassium, phosphorus, iron, vitamin A and D).

It's also one of your best fish choices because it's sustainable. However, beware that some types of mackerel may be high in mercury - go for North Atlantic mackerel and avoid Spanish and King mackerel are high in mercury.

You can use lamb lettuce, rocket, romaine, iceberg lettuce or even red leaf lettuce. From a nutritional perspective, the darker the lettuce leaf, the more nutrition it has (potassium, calcium, vitamin A, C and other micronutrients).

Step-by-step

1. Start by cooking the eggs. Fill a small saucepan with water up to three quarters. Add a good pinch of salt. This will prevent the eggs from cracking.

2. Bring to a boil. Using a spoon or hand, dip each egg in and out of the boiling water - be careful not to get burnt. This will prevent the egg from cracking as the temperature change won't be so dramatic. To get the eggs hard-boiled, you need round 10 minutes. This timing works for large eggs. When done, remove from the heat and place in a bowl filled with cold water. I always use my egg timer.

   

3. Cook the green beans. Fill a small sauce pan with water and season with salt. Add the green beans and bring to a boil. Cook until crisp tender for 4-5 minutes. When done, take off the heat and pour the hot water away to prevent the beans from further cooking.

   

4. Make small diagonal slashes on the skin side of the mackerel - don't cut too deep. Season with salt and pepper from both sides.

   

5. Heat a pan greased with ghee. Once the pan is hot, add the mackerel fillets, skin side down, and cook over a medium-high heat until the skin is crispy and the meat opaque and cooked. When done, take off the heat and set aside. You can use splatter shield as it's great for catching spat oil.

   

6. When the eggs are chilled, peel off the shells. Make the dressing by mixing all the ingredients (olive oil, mustard and lemon juice).

   

7. Place washed and drained lettuce in a serving bowl and top with the cooked green beans.

   

8. Add quartered cooked eggs, sliced mackerel fillet and drizzle with the prepared dressing. Best served immediately but can be stored in the fridge for up to a day.

   

Recipe

Low-Carb Mackerel & Egg Salad

★★★★☆4.4 (43 ratings)

Easy and satisfying salad made with grilled mackerel, avocado, egg and crispy greens, all drizzled with a ...

Hands on

10m

Overall

25m

Servings

2

7.6 g

Net carbs

27.3 g

Protein

49.9 g

Fat

609

kcal

1 serving2 servings3 servings4 servings5 servings6 servings7 servings8 servings9 servings10 servings11 servings12 servings

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Ingredients makes 2 servings

• Salad:
• 2 mackerel fillets (180 g/ 6.3 oz)
• 2 large eggs
• 1 medium avocado (150 g/ 5.3 oz)
• 2 cups green beans (200 g/ 7.1 oz)
• 4 cups mixed lettuce such as lamb lettuce, arugula, etc. (120 g/ 4.2 oz)
• 1 tbsp ghee or coconut oil (15 ml)
• ¹/₄ tsp sea salt and ground pepper, to taste
• Lemon & mustard dressing:
• 2 tbsp extra virgin olive oil (30 l)
• 1 tsp Dijon mustard (you can make our own)
• 2 tbsp lemon juice (30 ml)

Instructions

1. Start by cooking the eggs. Fill a small saucepan with water up to three quarters. Add a good pinch of salt. This will prevent the eggs from cracking.

2. Bring to a boil. Using a spoon or hand, dip each egg in and out of the boiling water - be careful not to get burnt. This will prevent the egg from cracking as the temperature change won't be so dramatic. To get the eggs hard-boiled, you need round 10 minutes. This timing works for large eggs. When done, remove from the heat and place in a bowl filled with cold water. I always use my egg timer.

3. Cook the green beans. Fill a small sauce pan with water and season with salt. Add the green beans and bring to a boil. Cook until crisp tender for 4-5 minutes. When done, take off the heat and pour the hot water away to prevent the beans from further cooking.

4. Make small diagonal slashes on the skin side of the mackerel - don't cut too deep. Season with salt and pepper from both sides.

5. Heat a pan greased with ghee. Once the pan is hot, add the mackerel fillets, skin side down, and cook over a medium-high heat until the skin is crispy and the meat opaque and cooked. When done, take off the heat and set aside. You can use splatter shield as it's great for catching spat oil.

6. When the eggs are chilled, peel off the shells. Make the dressing by mixing all the ingredients (olive oil, mustard and lemon juice).

7. Place washed and drained lettuce in a serving bowl and top with the cooked green beans.

8. Add quartered cooked eggs, sliced mackerel fillet and drizzle with the prepared dressing. Best served immediately but can be stored in the fridge for up to a day.

Nutrition per serving

Carbs 5%Protein 19%Fat 76% of calories

Net carbs

7.6 g

Total carbs

16.1 g

Fiber

8.5 g

Sugars

4.8 g

Protein

27.3 g

Fat

49.9 g

Saturated fat

12.5 g

Calories

609 kcal

Sodium

464 mg · 20.2% RDA

Magnesium

133 mg · 33.3% RDA

Potassium

1,111 mg · 55.6% EMR

Nutrition by ingredient

Per serving	Net carbs	Protein	Fat	kcal
Mackerel, fresh	0 g	16.7 g	12.5 g	185
Egg, whole, fresh, raw (free-range or organic eggs)	0.4 g	6.3 g	4.8 g	72
Avocado, fresh	1.4 g	1.5 g	11 g	120
Green beans, fresh	4.3 g	1.8 g	0.2 g	31
Lettuce, mixed leaf salad	0.7 g	0.8 g	0.1 g	8
Ghee	0 g	0 g	7.5 g	68
Salt, pink Himalayan rock salt	0 g	0 g	0 g	0
Pepper, black, spices	0 g	0 g	0 g	0
Olive oil, extra virgin	0 g	0 g	13.5 g	119
Dijon mustard	0.1 g	0.1 g	0.3 g	4
Lemon (juice), fresh	0.8 g	0 g	0 g	3
Total	7.6 g	27.3 g	49.9 g	609

• Gluten free
• Dairy free
• Nut free
• Pork free
• Coconut free
• Shellfish free
• Beef free
• Pescatarian