While sunlight triggers vitamin D production in your body, nutrient-rich foods like mackerel offer a reliable alternative. As a nutrition enthusiast with years of recipe testing, I recommend this vibrant spinach salad with fresh mackerel to naturally support your vitamin D levels.
Ingredients (serves 4)
Preparation time: 30 minutes
- 400 g fresh mackerel fillet, without skin
- 2 tbsp lemon juice
- 100 g baby spinach
- 1 yellow bell pepper
- 250 g cherry tomatoes
- 2 nectarines
- 100 g snow peas
- 4 tbsp white wine vinegar
- 2 tsp coarse mustard
- 1 tsp maple syrup
- 4 tbsp rapeseed oil
- 1 tbsp chopped parsley
- Extra needed: steamer basket or baking paper
Instructions
- Check the mackerel fillets for bones. Season with salt and pepper, then drizzle with lemon juice. Arrange side by side in a steamer basket, on baking paper, or in a steam oven. Steam covered over boiling water for 5-7 minutes. A microwave works well too.
- Meanwhile, prepare the salad. Wash and dry the baby spinach. Halve the bell pepper, remove seeds, and slice into thin strips. Halve the cherry tomatoes. Peel and pit the nectarines, then cut into wedges. String the snow peas, wash, and halve lengthwise.
- Whisk the dressing: white wine vinegar, coarse mustard, maple syrup, and rapeseed oil. Season with salt and pepper. Flake the mackerel into pieces. In a large bowl, gently toss the spinach with tomatoes, nectarines, bell pepper, and snow peas. Add the mackerel, divide among 4 plates, and drizzle with dressing.
Learn more about vitamin D in the April issue of Santé.
