Sgombro e Patate

Sgombro e Patate is a traditional Italian salad featuring tender mackerel and hearty potatoes, beautifully balanced with fresh herbs and zesty dressing. This dish is not only flavorful but also nutritious, making it a perfect light meal or appetizer.

Ingredients

• Mackerel fillets - 200 grams
• Potatoes - 300 grams (about 2 medium potatoes)
• Cherry tomatoes - 100 grams (halved)
• Red onion - 50 grams (thinly sliced)
• Fresh parsley - 2 tablespoons (chopped)
• Olive oil - 3 tablespoons
• Lemon juice - 1 tablespoon
• Salt - to taste
• Black pepper - to taste

Steps

1. Start by boiling the potatoes in salted water for about 15-20 minutes, or until fork-tender. Drain and let them cool.
2. While the potatoes are boiling, grill or pan-fry the mackerel fillets over medium heat for about 3-4 minutes on each side or until cooked through. Season with salt and pepper.
3. Once the potatoes are cool, peel and cut them into bite-sized pieces.
4. In a large bowl, combine the potatoes, cherry tomatoes, red onion, and parsley.
5. In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper to make the dressing.
6. Gently flake the mackerel into large pieces and add it to the salad bowl.
7. Drizzle the dressing over the salad and toss gently to combine all ingredients.
8. Serve immediately, garnished with additional parsley if desired.

Nutrition

• Calories: 360
• Protein: 25 g
• Carbs: 40 g
• Fiber: 5 g
• Sugar: 2 g
• Sodium: 300 mg
• Cholesterol: 70 mg
• Total Fat: 15 g
• Saturated Fat: 2 g
• Unsaturated Fat: 12 g
• Water: 0.3 L

Health Benefits

• Rich in omega-3 fatty acids from mackerel, which support heart health.
• Potatoes provide essential vitamins and minerals, including vitamin C and potassium.

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