Sgombro Affumicato

Sgombro Affumicato is a delightful Italian breakfast dish featuring smoked mackerel, served with a refreshing salad and crusty bread. This nutritious meal is both satisfying and packed with flavors, making it a perfect start to your day.

Sgombro Affumicato
15 minutes
Difficulty: Easy
Italian
350 kcal

Ingredients

  • Smoked mackerel fillets - 200 grams
  • Cherry tomatoes - 150 grams, halved
  • Arugula (rocket) - 50 grams
  • Red onion - 1 small, thinly sliced
  • Capers - 1 tablespoon, rinsed
  • Lemon - 1, juiced
  • Olive oil - 2 tablespoons
  • Whole grain bread - 2 slices
  • Salt - to taste
  • Black pepper - to taste

Steps

  1. In a bowl, combine the halved cherry tomatoes, arugula, sliced red onion, and capers.
  2. Drizzle with olive oil and lemon juice, then season with salt and black pepper to taste. Toss gently to combine.
  3. Toast the whole grain bread slices until golden brown.
  4. On each plate, place a slice of toasted bread, top with smoked mackerel fillets, and serve alongside the salad.

Nutrition

  • Calories: 350
  • Protein: 25 g
  • Carbs: 30 g
  • Fiber: 5 g
  • Sugar: 3 g
  • Sodium: 600 mg
  • Cholesterol: 70 mg
  • Total Fat: 20 g
  • Saturated Fat: 3 g
  • Unsaturated Fat: 15 g
  • Water: 0.5 L

Health Benefits

  • Rich in omega-3 fatty acids, promoting heart health.
  • High in protein, supporting muscle maintenance and repair.

Tags

ItalianHealthyBreakfast