Lunch

Smoked Mackerel, Cucumber and Rice Salad with Ginger

Name: Smoked Mackerel, Cucumber and Rice Salad with Ginger
Prep time: 10 min
Total time: 10 min
Yield: 1 serving
Ingredients: 80 g Smoked mackerel; 150 g Cooked white rice; 120 g Cucumber; 50 g Radishes; 20 g Spring onion; 3 g (a scant tsp) Toasted sesame oil; 1 tsp, about 4 g Sugar; 5 g Sesame seeds; Two tablespoons Rice vinegar; A thumb, grated Fresh ginger

Sushi-style dressed rice with flaked smoked mackerel, salted cucumber, radish and a ginger and rice vinegar dressing. 22 g of protein.

Calories: 537kcal
Protein: 22g
Fat: 26g
Carbs: 51g

Per serving, makes 1. 10 minutes of work. Published 8 September 2026.

Allergens

Fish
Sesame

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

Smoked mackerel80 g
One fillet, skin peeled off. As sold. Most of the fat in any dish it is in.
Cooked white rice150 g
Cooked weight. About 50 g of dry rice becomes 130 g cooked.
Cucumber120 g
Radishes50 g
Spring onion20 g
Toasted sesame oil3 g (a scant tsp)
Sugar1 tsp, about 4 g
Sesame seeds5 g
Rice vinegarTwo tablespoons
Fresh gingerA thumb, grated

Method

Stir the vinegar and sugar together until the sugar dissolves, then add the ginger and sesame oil.
Slice the cucumber thinly, salt it and leave it five minutes, then squeeze it dry in your hands.
Toss the rice in the dressing and leave it ten minutes to take it up.
Flake the mackerel over the rice and add the cucumber, sliced radish, spring onion and sesame seeds.

Worth knowing

Smoked mackerel is 300 kcal per 100 g. It is the richest thing in the table after the nuts and oils, so the rest of the bowl is rice and cucumber and the dressing has 3 g of oil.
Cold rice from yesterday is fine here. Dress it, then give it ten minutes.

Other lunch recipes that share ingredients with this one, or every lunch between 450 and 600 calories a serving.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.