Your body makes vitamin D under the influence of sunlight. However, you can also get vitamin D from certain foods, such as mackerel. Give your body a helping hand and prepare this spinach salad with fresh mackerel.
Ingredients for 4 people
Preparation time 30 minutes
- 400 g fresh mackerel fillet, without skin
- 2 tbsp lemon juice
- 100 g baby spinach
- 1 yellow bell pepper
- 250 g cherry tomatoes
- 2 nectarines
- 100 g snow peas
- 4 tbsp white wine vinegar
- 2 tsp coarse mustard
- 1 tsp maple syrup
- 4 tbsp rapeseed oil
- 1 tbsp chopped parsley
- Extra needed:steamer basket or baking paper
Get started
- Check the mackerel for bones. Season the fillets with salt and pepper and drizzle over the lemon juice. Place the fillets side by side in a steamer basket or in baking paper, or use a steam oven or appliance. Steam the fish covered for 5-7 minutes over a layer of boiling water. You can also cook in the microwave.
- In the meantime, make the salad. Wash and dry the spinach. Wash and halve the peppers, and remove the seeds. Cut the bell pepper into thin strips. Halve the tomatoes. Peel and halve the nectarines, remove the pit. Cut the nectarines into wedges. Remove the snow peas, wash them and halve them lengthwise.
- Make a dressing of the vinegar, mustard, syrup and oil. Season with salt and pepper. Break the mackerel into pieces. In a salad bowl, toss the spinach loosely with the tomatoes, nectarine, bell pepper and snow peas. Stir in the mackerel. Divide the salad between 4 plates and spoon the dressing over it.
You can read more about vitamin D in the April issue of Santé.
