Insalata di Sgombro

Insalata di Sgombro is a vibrant Italian salad that combines the rich flavors of mackerel with fresh vegetables and a zesty dressing. This healthy dish is perfect for a light lunch or as a refreshing starter.

Ingredients

• Mackerel fillet - 200 grams
• Mixed salad greens (arugula, spinach, and radicchio) - 100 grams
• Cherry tomatoes - 100 grams, halved
• Cucumber - 1 medium, diced
• Red onion - 1 small, thinly sliced
• Extra virgin olive oil - 2 tablespoons
• Lemon juice - 1 tablespoon
• Fresh parsley - 2 tablespoons, chopped
• Salt - to taste
• Black pepper - to taste

Steps

1. Preheat the grill or a grilling pan over medium heat.
2. Season the mackerel fillet with salt and pepper, then grill for about 4-5 minutes on each side until cooked through and slightly charred.
3. While the mackerel is grilling, prepare the salad by combining the mixed greens, cherry tomatoes, cucumber, and red onion in a large bowl.
4. In a small bowl, whisk together the olive oil, lemon juice, chopped parsley, salt, and pepper to create the dressing.
5. Once the mackerel is cooked, remove it from the grill and let it rest for a few minutes before flaking it into large pieces.
6. Add the flaked mackerel to the salad bowl, drizzle with the dressing, and gently toss to combine.
7. Serve immediately, garnished with additional parsley if desired.

Nutrition

• Calories: 350
• Protein: 30 g
• Carbs: 10 g
• Fiber: 3 g
• Sugar: 4 g
• Sodium: 600 mg
• Cholesterol: 75 mg
• Total Fat: 25 g
• Saturated Fat: 4 g
• Unsaturated Fat: 20 g
• Water: 0.3 L

Health Benefits

• Rich in omega-3 fatty acids, which are beneficial for heart health.
• High in protein, helping to maintain muscle mass and promote satiety.

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