Mackerel egg & soba noodle salad recipe

Smoked mackerel salad with egg and soba noodles

This smoked mackerel salad with egg, soba noodles and yuzu dressing is a great lunch to keep the taste buds satisfied. Mackerel is a fantastic source of protein and is rich in omega-3 fatty acids, which are anti-inflammatory and keep the heart healthy. It’s also packed with vitamins and minerals and contains the antioxidant coenzyme Q10, which plays a fundamental role in releasing the energy from the food we eat.

Olive oil can help lower cholesterol, reducing the risk of heart disease, and is rich in antioxidants, especially vitamin E, which may enhance immune function. Rocket is a rich source of certain phytochemicals and an excellent source of vitamin A, which helps protect from cancers, and B-complex vitamins, which aid metabolic function.

Ingredients

40g 10% buckwheat soba noodles

½tsp toasted sesame oil

50g rocket leaves, washed and drained, plus extra to garnish

½ fillet of smoked, peppered mackerel, skinned and roughly shredded

½ free-range medium egg, hardboiled, shelled and finely chopped

For the dressing

1tbsp Japanese yuzu juice or lemon juice

1tsp extra-virgin olive oil

2 tsp tamari or low-sodium light soy sauce

1 pinch of cracked black pepper

To serve

1tsp sunflower seed, linseed and sesame seed mix (optional)

Method

Bring a medium pan of water to the boil. Add the noodles, bring back to the boil and cook for 3 minutes. Drain the noodles and refresh in iced water. Drain again and add the sesame oil to prevent the noodles from sticking together.

Place all the dressing ingredients in a small bowl and whisk.

To assemble the dish, toss the rocket leaves with the noodles, adding half the dressing, and place in a serving dish. Top with the shredded mackerel and then the chopped egg and pour the rest of the dressing over the fish.

Garnish with the seed mix, if you like, and eat immediately.

Eat Clean: Wok Yourself to Health by Ching-He Huang is published by Harper Thorsons. Photography by Myles New.

For more…

Check out our Ultimate Guide to Nutrition for everything you need to know about making healthy choices every day.

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