Yam Pla Dook

Yam Pla Dook is a vibrant Thai salad featuring fresh mackerel, tossed with a zesty lime dressing and a medley of colorful vegetables. This dairy-free dish is perfect for a light yet satisfying lunch, bursting with flavors and nutrients.

Ingredients

• Fresh mackerel fillets - 200 grams
• Lime - 2, juiced
• Fish sauce - 2 tablespoons
• Palm sugar - 1 tablespoon
• Red onion - 1 small, thinly sliced
• Cherry tomatoes - 150 grams, halved
• Cucumber - 1 medium, julienned
• Fresh cilantro - 1/4 cup, chopped
• Thai bird's eye chilies - 2, sliced (adjust to taste)
• Lettuce leaves - for serving

Steps

1. Preheat the grill or a pan over medium heat.
2. Season the mackerel fillets with salt and grill for about 4-5 minutes on each side until cooked through and flaky.
3. While the fish is cooking, in a small bowl, combine the lime juice, fish sauce, and palm sugar, stirring until the sugar is dissolved.
4. In a large mixing bowl, combine the grilled mackerel (flaked), red onion, cherry tomatoes, cucumber, chopped cilantro, and sliced chilies.
5. Pour the lime dressing over the salad mixture and toss gently to combine all the ingredients.
6. Serve the salad on a bed of lettuce leaves and enjoy!

Nutrition

• Calories: 320
• Protein: 25 g
• Carbs: 15 g
• Fiber: 3 g
• Sugar: 5 g
• Sodium: 680 mg
• Cholesterol: 70 mg
• Total Fat: 20 g
• Saturated Fat: 4 g
• Unsaturated Fat: 15 g
• Water: 0.5 L

Health Benefits

• Rich in omega-3 fatty acids from mackerel, promoting heart health.
• High in vitamins and minerals from fresh vegetables, supporting overall wellness.

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