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To make this smoked mackerel salad, mix 100 g smoked mackerel with 50 g full-fat Greek yoghurt, fresh dill, pepper and salt to taste. Serve on two slices of toasted sourdough bread. Add the optional gherkin, radish or cucumber for a fresh, crunchy finish.
This recipe uses Greek yoghurt for its creamy base, so you do not need mayonnaise. Below, you will find the original Aurora recipe, with practical tips for preparing, serving and storing your salad.
This recipe makes two topped slices: one lunch serving or two smaller portions.
LET’S MAKE IT
Recipe: mackerel salad on bread
The ingredient list quantities change. Notes and instructions describe the original batch.
Instructions
Toast the bread
Toast the two slices of sourdough until golden and crisp.
Check the mackerel
Flake the boneless mackerel with a fork and check for any remaining bones. Remove the skin if it is still attached; use 100 g of edible fish.
Mix the salad
Combine the mackerel with the 50 g full-fat Greek yoghurt and finely chopped dill. Season with pepper and salt to taste. Taste before adding salt, as smoked mackerel is often already salted.
Add the optional gherkin
Drain the finely chopped gherkin briefly, then fold it into the salad.
Assemble and garnish
Divide the mackerel salad between the two slices of toast. Finish with extra dill and the optional sliced radish or cucumber.
Tips for a creamy mackerel salad
Mix with a fork. This keeps some texture in the fish. You do not need a blender.
Drain watery additions. Gherkins and cucumber can release moisture. Pat cucumber slices dry if needed and add them just before serving.
Top the toast just before eating. This helps the sourdough stay crisp.
Taste before adding more salt. Capers and gherkins can also contribute salt. Dill and the optional squeeze of lemon add flavour without automatically needing extra seasoning.
What bread goes well with mackerel salad?
The original recipe uses sourdough bread. Its crisp toasted surface pairs well with the creamy salad.
For a higher-fibre choice, use wholemeal sourdough. Sourdough describes how the bread is fermented; it does not automatically mean the bread is wholemeal. Check the label or ask your baker. [1]
Is smoked mackerel salad healthy?
Mackerel provides protein and the omega-3 fatty acids EPA and DHA. The yoghurt also contributes protein. This salad can therefore form part of a varied diet. [2]
The whole meal matters. Smoked fish can contain considerable salt, while full-fat Greek yoghurt also provides saturated fat. Choose a portion that suits your needs and vary your sandwich fillings throughout the week.
One recipe does not automatically cause fat loss, reduce inflammation or improve muscle recovery. Your overall eating pattern matters more than any single meal.
Does this recipe fit a strength training diet?
This lunch can contribute to your daily protein intake. Whether you get enough for your goals depends on your overall diet and training.
You do not need to eat the salad at a particular time. Enjoying it for lunch on a working day or as a meal after training can both work. Read more about nutrition and muscle growth.
Can you eat mackerel salad when trying to lose weight?
Yes, if the portion fits your overall eating pattern. Mackerel and full-fat yoghurt also contain fat and calories; a food that provides useful nutrients is not automatically low in calories.
You can eat both topped slices as one lunch or divide them into two smaller portions. The right amount depends on your needs and the rest of your meals.
Storing and transporting mackerel salad
Keep the salad covered in the fridge at 4°C. The Netherlands Nutrition Centre advises keeping opened smoked mackerel refrigerated for no more than two days. Always follow a shorter storage instruction on the packaging. [3]
Mixing the fish with yoghurt does not restart its storage time. If you opened the mackerel yesterday, account for that when preparing the salad today. The yoghurt must also remain within its own storage limits.
Taking this lunch to work? Use an insulated lunch bag with an ice pack and refrigerate the salad when you arrive. Keep the bread and salad separate, then assemble just before eating.
Frequently asked questions
Can you make mackerel salad without mayonnaise?
Yes. This recipe uses 50 g full-fat Greek yoghurt for every 100 g smoked mackerel. No mayonnaise is needed.
Can you eat smoked mackerel cold?
This recipe uses ready-to-eat smoked mackerel cold. Check the packaging, use-by date and storage instructions.
Additional advice applies during pregnancy and for vulnerable groups. The Netherlands Nutrition Centre advises young children, older adults and people with weakened immune systems against eating ready-to-eat smoked fish without thoroughly heating it first. [2]
Can you eat this mackerel salad during pregnancy?
The Netherlands Nutrition Centre advises avoiding mackerel during pregnancy. This recipe is therefore not a suitable choice during pregnancy. Check its current pregnancy fish guidance or the ZwangerHap app for alternatives. [4]
How many calories are in mackerel salad on toast?
This depends on the mackerel, the yoghurt’s fat content and the weight of the bread slices. Optional toppings also contribute.
For a calculation that matches your meal, use the labels on your products. Add together the nutritional values of all ingredients, then divide by the number of portions. Without those details, we do not provide an exact calorie or protein figure.
Is this mackerel salad gluten-free or lactose-free?
The original recipe is not automatically gluten-free or lactose-free. The bread usually contains gluten, and the Greek yoghurt contains milk and lactose. Sourdough bread is not automatically gluten-free.
The main allergens are fish, milk and the gluten-containing grains used in the bread. Check the labels of the other ingredients too.
More lunch recipes from Aurora
Do you want to alternate? Try our Mushroom and Cheese Omelette: Easy Recipe for One or Protein Pancakes with Oats and Greek Yoghurt.
Do you want to connect nutrition and training to your goals and agenda? At Aurora Personal Training in Eindhoven we combine personal training with attention to nutrition and recovery.
Plan a free intake and discuss which approach suits you.
About the author
Roel van den Bogaard is personal trainer and founder of Aurora Personal Training, specializing in strength training, mobility and sustainable vitality. With years of experience, he helps entrepreneurs, professionals and expats to be fitter, stronger and more energetic in life. Roel combines scientifically based training methods with personal coaching and a high-end gym experience, fully tailored to your goals and lifestyle.
