Tomato & Mackerel Salad
This one’s ideal when you want something nourishing that doesn’t involve turning the oven on. It’s great for lunch, a light dinner, or even a meal prep option for busy weeks. Bonus: it’s easily adaptable—swap the mackerel for halloumi or a poached egg if you’re feeling more veggie-forward.
Ingredients (Serves 4)
150g bulgur wheat
3 tbsp olive oil
2 tbsp red wine vinegar
1 tsp clear honey
500g cherry tomatoes, quartered
1 small fennel bulb, cored and finely sliced
½ red onion, finely sliced
25g flat-leaf parsley, roughly chopped
1 pack (about 300g) smoked mackerel, skin removed and flaked
Method:
Cook the grain.
Bring a large pan of salted water to the boil. Add the bulgur wheat and cook briskly for about 15 minutes, or until just tender. Drain and rinse under cold water to cool it down, then set aside.
Mix the dressing and veg.
In a large bowl, whisk together the olive oil, vinegar, and honey. Add the tomatoes, fennel, and red onion. Season lightly. Stir to coat everything in the dressing and let it sit while the bulgur cools—this lets the flavours come together.
Assemble.
Once the bulgur is cool, add it to the bowl with the dressed veg. Toss everything together with most of the parsley. Divide onto plates and top with the flaked mackerel. Sprinkle the remaining parsley on top to finish.
Why it works:
You’ve got a balance of slow-digesting carbs, quality fats, and solid protein—all wrapped up in something bright and satisfying. It’s ideal for clients who want to improve energy, reduce cravings, and support lean tissue without fuss.
Simple swaps:
No bulgur? Use quinoa, wild rice, or any pre-cooked pouch of grains you have on hand.
No mackerel? Poached eggs, grilled tofu, or halloumi are excellent subs.
Nutritional Note:
High in protein. Low in saturated fat. Rich in fibre and antioxidants from the variety of veg. One of those recipes that quietly ticks a lot of boxes.
