Smoked mackerel, pickled beetroot and horseradish salad

Low FODMAP mackerel salad

I was born hungry. At just 5 foot 1 (same size as Kylie FYI), the amount of food I can put away is seriously out of whack with any official guidelines or recommendations. So, it took me to my thirties to come to terms with salads being anything other than a side dish. Actually, that’s a lie, I’ve always been extremely fond of the Caesar salad at Salts Diner in Saltaire (if you’re based in the North of England, don’t miss out on that). Anyway, the key, I found, is to make the anti-salad. A salad that isn’t cold, that isn’t 90% foliage and that isn’t under 5 calories. You may recall that I crammed a load of noodles and a whole beef tail fillet into one the other day.

Today, I’m introducing another such creation – my smoked mackerel, pickled beetroot and horseradish ‘salad’. It promises to leave you satisfied, grateful and happy. It’s a go-to for me on an almost weekly basis since its quick to make and healthy.

Lots of ‘filling’ salads are out of range for those on a low FODMAP diet, what with the insistent use of chickpeas. But not this one – here, I use potatoes to make sure I’m full, and smoked mackerel for a super-charged protein hit. Making your own dressing might seem like a faff but trust me, it’s worth it, and will make sure it’s low FODMAP for you.

You must be sure to use pickled beetroot rather than ordinary beetroot as ordinary beetroot has much higher levels of fructans. And in your dressing, you’ll need a dairy free yoghurt. If you’ve found you’re OK with lactose I’d actually recommend switching it out to soured cream but both work well.

  • 2 smoked mackerel fillets
  • 200g new potatoes
  • 1 tsp butter
  • 40g watercress
  • 30g pea shoots
  • 75g pickled beetroot chopped into 1-2cm pieces
For the dressing
  • 70g lactose free yoghurt
  • 20g horseradish
  • 1tsp lemon juice
  • 2 tsp olive oil
  • 1tsp chopped chives
Feeds 2
  1. Heat up your oven to 150°C
  2. Bring a pan of water to the boil and then add your potatoes. Boil them for 10 mins, drain and then add the butter to coat the potatoes
  3. Place the mackerel on a pre-heated baking tray and warm through for 5 minutes, then flake
  4. Combine all the ingredients for your dressing in a small bowl
  5. Construct your salad: start with a mixed layer of watercress and pea shoots. Then add your mackerel, potatoes and beetroot pieces then drizzle with the dressing

Pin this recipe for later

Low FODMAP mackerel salad

What do you think?