A step-by-step recipe with a photo of making a spring salad with mackerel and poached egg. A nutritious, low-calorie salad. Video recipe.
Healthy and delicious breakfast or dinner - spring salad with mackerel and egg! And not just with a boiled or fried egg, but with the famous poached egg, which looks at least interesting. An egg prepared in this way will add flavor to almost any dish. Having beautifully laid out fresh vegetables with fish on a platter, garnished with a poached egg and seasoned with a delicious sauce, you will receive an elegant, and most importantly, healthy treat. A small white cloud of protein, and inside there is a creamy, delicate yolk that spreads over the dish, mixes with the products and becomes part of the sauce.
The recipe itself is elementarily simple, the most difficult thing is to cook the eggs correctly. Mackerel for salad is used canned in oil, but you can take any other type of canned fish, or use dried or smoked fish. Vegetable oil, mustard and soy sauce are mixed for dressing. You can add some apple cider vinegar and lemon juice. However, keep in mind that soy sauce will completely replace salt. Take Dijon mustard, it is not particularly vigorous, or French grain. If you replace vegetable oil with olive oil, it must be Extra Virgin with a rich aroma and taste.
See also how to make a spring salad with wild garlic, peas, cucumber and apples.
- Caloric content per 100 g - 136 kcal.
- Servings - 2
- Cooking time - 20 minutes
Ingredients:
- White cabbage - 200 g
- Soy sauce - 1, 5 tablespoons
- Radish - 4-5 pcs.
- Cucumbers - 1 pc.
- Cilantro - bunch
- Grain mustard - 1 tsp
- Eggs - 1 pc. (for one serving)
- Canned mackerel - 1 can of 240 g
- Vegetable oil - 3 tablespoons
- Spinach - small bunch
Step by step preparation of spring salad with vegetables, mackerel and poached egg, recipe with photo:
1. Cut spinach leaves from the stems and rinse well under running cold water. Also rinse the cilantro greens. Dry the plants with a paper towel and chop finely.
2. Wash cucumbers and radishes under running water and dry with a paper towel. Cut off the ends on both sides and cut the vegetables into thin quarter rings or any other convenient shape.
3. Wash the cabbage, dry it with a paper towel and chop it into thin strips.
4. Remove the mackerel from the jar and cut into medium sized pieces.
5. Place all food in a deep salad bowl.
6. Fill a cup with drinking water and add a little salt. Gently break the eggshells and pour out the contents. Place the egg in the microwave. With a power of 850 kW, cook it for 1 minute. If the power of the appliance is different, adjust the cooking time. The main thing is not to overcook the egg, as soon as the protein coagulates, immediately remove the egg from the oven. You can also cook poached poached in any other convenient way, for example, in a bag or steamed.
7. In a small bowl, combine vegetable oil, soy sauce and mustard.
8. Whisk or use a fork to stir the sauce until smooth.
9. Season the salad with the sauce and stir.
10. Place vegetables and fish on a serving plate.
11. Place the poached egg on the spring salad with vegetables and mackerel. Serve the dish to the table immediately after cooking. Otherwise, the vegetables will let the juice out, and the poached poached will weaken, which will ruin the appearance and taste of the dish.
See also a video recipe on how to make a salad with rice and poached egg.
