Lunch in 10 minutes - Loaded Sourdough with Smashed Mackerel, Parsley, and Toasted Seeds
A perfect lunch if you have less than 10 minutes to hand. Not only is it satisfyingly filling, but it’s also packed with healthy omega 3 fats to give your brain a much-needed boost to get you through the afternoon. Serve it with a rocket side for an extra bitterness to stimulate digestion! Sourdough can be swapped for wholegrain Ryvita, or your favourite high-fibre base. If you’re following a low carb diet for some reason, you can skip the bread and simply serve on rocket. Swap out the mackerel for good quality canned salmon or tuna if you prefer.
Serves 1
Ingredients
½ smoked mackerel fillet
1 tbsp coconut or Greek yoghurt
1 tbsp chopped parsley (or fresh herb of choice)
squeeze lemon juice
salt and pepper
1 slice sourdough (or 2-3 Ryvita toasts, depending on size)
toasted seeds
small handful rocket leaves
drizzle extra virgin olive oil
drizzle apple cider vinegar
To serve: toasted seeds
Method
1. In a small mixing bowl add the mackerel, yoghurt, parsley, lemon juice, salt and pepper. Mash everything well with the back of a fork or small masher.
2. Spread over wholegrain Ryvita toasts and sprinkle with toasted seeds. You can also sprinkle over any other ingredients such as chopped nuts, alfafa/broccoli sprouts, pomegranate seeds, fresh herbs etc.
3. Serve with some rocket dressed in extra virgin olive oil and apple cider vinegar
