Mackerel salad

5:2 (dinner) – Smoked mackerel & boiled egg salad

Sometimes even a simple salad seems a chore on a 500 day as every individual item adds up calories, and if you’re not careful about counting them then what you think is a healthy low cal dish can soon push you over your quota. So, here’s my fresh and crispy mackerel salad recipe that contains only 252 calories in total.


Half of a smoked mackerel fillet (skin removed),

1 medium egg

1 tablespoon of capers (drained)

1 cup of iceberg lettuce

1 cup of cherry tomatoes

2 spring onions

Juice of half a lemon

Ground black pepper to taste


1. Pop your egg in to a boiling pan of water and simmer for 10 minutes. Drain and leave to cool in a pan of cold water before peeling.

2. Chop the cherry tomatoes in half, roughly chop the spring onions and lettuce then toss together in a bowl with the capers, lemon juice and black pepper.

3. place on a plate then shred and scatter over the mackerel.

4. Slice the egg and lay on top

Enjoy! ๐Ÿ™‚


2 thoughts on “5:2 (dinner) – Smoked mackerel & boiled egg salad

    1. Shredded up with the lemon, I find it’s quite refreshing Jo, so hopefully it’ll get you back on it – good for Omega 3 too ๐Ÿ˜‰ If you find you still don’t though, you can swap with tinned tuna…lower in calories but I find it’s a little more dry and not as yummy.
      Good luck with the healthy eating drive x

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