Main-Course Salad with Mackerel and Apples


Main-Course Salad with Mackerel and Apples

Main-course salads are an easy, healthy, and portable choice for lunches, especially during the work week. Mackerel is packed with omega-3 fatty acids as well as protein, the cabbage with vitamin C, the spinach with iron and vitamin A, and the walnuts with protein and vitamin E. The salad is very adaptable; for example, grapes sliced in half work as well as the apples, and you can also experiment with different root vegetables and nuts. I make a big batch on the weekend and store it without the fruit and without dressing so there’s less preparation during the work week. Enjoy!



Purple cabbage, grated

Baby Spinach

Carrots, grated

1 tin of Mackerel fish (found in the supermarket near the canned tuna and sardines)

Granny Smith apple

Sesame seeds


Dressing: I usually use olive oil with some juice, mango or apple work well, and a splash of



Serving Suggestion

If you want to serve this salad to guests, here’s a nice presentation. Mix all ingredients together

in a mixing bowl except the sesame seeds and the spinach. Cover the bottom of a nice serving

dish with spinach, put the mixed salad on top, sprinkle with sesame seeds, and serve.



By Gail Marlene Schwartz

Gail Marlene Schwartz is a mother, a runner, and a writer. As Content Curator for JogAlong Stroller, she writes blog articles, video scripts, and ad copy.