Mackerel and mustard mash with beetroot salad

Peppered mackerel with beetroot salad and mustard mash

Technically this recipe is only low-carb if you have a small portion of mash so a little bit of self-restraint is called for, I’m afraid!

If you have a salad dressing prepared then this meal is relatively quick and easy to make, it’s just the mash that takes a little time but once you’ve made it a couple of times it gets quicker to prepare.

Remember you should weigh your potatoes before cooking to accurately carb count.

Ingredients (Serves 2)

  • 2 peppered mackerel fillets
  • 2 cooked beetroots, sliced into chunks
  • 1 stick of celery, washed, peeled and thinly sliced
  • 2 generous handfuls of Watercress and rocket
  • Potatoes for mashing
  • Knob of butter
  • Splash of milk
  • Grainy mustard

Salad dressing

  • 1 tablespoon extra virgin olive oil
  • ½ tablespoon cider vinegar
  • ½ tablespoon light soy sauce
  • 1 teaspoon of Dijon or grainy mustard


  1. Peel and chop the potatoes, add to pre-boiled water with a pinch of salt and put them onto boil for around 30 mins, or until tender and mashable.
  2. Meanwhile, preheat the oven to 180 /160 (fan oven) / Gas mark 4. After the potatoes have been boiling on the hob for 15-20 mins, add the mackerel to the oven to heat through, this should take about 10-15 mins. Slightly minimize fish stink by covering the fillets in a foil parcel before heating.
  3. In a salad bowl prepare the dressing by mixing the oil with cider vinegar, soy sauce and Dijon mustard and season with pepper.
  4. Add the watercress and rocket to the bowl. Cut the celery into thin slices, add to the bowl and toss so everything is covered with the dressing.
  5. On your plate make a bed of the dressed watercress, rocket and celery then slice the beetroot into chunks and scatter over the bed.
  6. When the potatoes are boiled, drain then add a knob if butter and a splash of milk (to taste) and mash. Once mashed to your liking add a dollop of grainy mustard (again, to taste), then season.
  7. Remove the mackerel fillets from the oven and serve on the bed of greens and beetroot with a (small!) dollop of mash on the side.


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