Lunch

Smoked Mackerel, New Potato and Beetroot Salad with Horseradish

Name: Smoked Mackerel, New Potato and Beetroot Salad with Horseradish
Prep time: 20 min
Total time: 20 min
Yield: 1 serving
Ingredients: 90 g Smoked mackerel; 200 g New potatoes; 100 g Cooked beetroot; 50 g Watercress; 2 tsp, about 12 g Creamed horseradish; 50 g Greek yogurt, 0% fat; 5 g Olive oil; A squeeze Lemon juice; A few, snipped Chives; A good grind Black pepper

Warm new potatoes, beetroot and watercress with flaked smoked mackerel and a yogurt horseradish dressing. 29 g of protein.

Calories: 558kcal
Protein: 29g
Fat: 30g
Carbs: 44g

Per serving, makes 1. 20 minutes of work. Published 8 September 2026.

Allergens

Milk
Eggs
Fish

Creamed horseradish is made with cream and often egg yolk. Plain grated horseradish carries neither.

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 mackerel90 g
As sold. Most of the fat in any dish it is in.
New potatoes200 g
Raw weight, skins on.
Cooked beetroot100 g
Vacuum-packed, not pickled. Pickled beetroot carries vinegar and usually sulphites.
Watercress50 g
Creamed horseradish2 tsp, about 12 g
Greek yogurt, 0% fat50 g
Olive oil5 g
Lemon juiceA squeeze
ChivesA few, snipped
Black pepperA good grind

Method

Boil the potatoes for fifteen minutes until a knife goes in without resistance, drain, halve them and toss them warm with the oil and salt.
Whisk the yogurt, horseradish and lemon together.
Cut the beetroot into wedges. Peel the skin off the mackerel and flake it into big pieces.
Arrange the watercress, potatoes and beetroot, lay the mackerel over, spoon on the dressing and finish with chives and pepper.

Worth knowing

The dressing is yogurt and horseradish, with the 5 g of oil going on the potatoes instead. Creamed horseradish alone is 150 kcal per 100 g; cut with 0% yogurt the 62 g of dressing here is under 50.
Smoked mackerel makes this a 30 g of fat lunch whatever else you do. The potatoes and beetroot are what stop it being only that.

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.