Chewy spelt holds up wonderfully in salads, and this one is sure to become your new go-to picnic or potluck option. Mackerel contains a boatload of heart-healthy, brain-nourishing omega-3 fats. Take the extra step of parboiling the potatoes to shorten their roasting time considerably. This ensures that the outsides don’t become crispy well before the interiors are cooked through. If making this salad ahead of time, it’s best to toss the greens in just before serving so they don’t become soggy.
To expedite the process of preparing large, slow-cooking grains such as spelt and Kamut, try soaking them overnight. This will slash the simmering time by about 25 percent.
New Potato, Spelt, and Smoked Mackerel Salad
Ingredients
- 3/4 cup (180 mL) spelt
- 1 lb (450 g) new (baby) potatoes
- 2 tsp (10 mL) grapeseed, extra-virgin olive, or camelina oil
- 1 lb (450 g) smoked mackerel, flesh broken into 1 in (2.5 cm) pieces
- 2 green onions, sliced
- 1 Tbsp (15 mL) capers
- 4 cups (1 L) tender greens, such as arugula or baby spinach
- 2 Tbsp (30 mL) extra-virgin olive or camelina oil
- Juice of 1/2 lemon
- 1 Tbsp (15 mL) grainy mustard
- 2 tsp (10 mL) prepared horseradish (optional)
- 1/4 tsp (1 mL) black pepper
- 3 Tbsp (45 mL) chopped fresh dill (optional)
Nutrition
Per serving:
- calories469
- protein32g
- fat28g
- saturated fat6g
- trans fat0g
- carbohydrates23g
- sugars2g
- fibre3g
- sodium184mg
Directions
01
Place spelt and 3 cups (750 mL) water in saucepan. Bring to a boil, reduce heat to low, and simmer covered until grains are tender, about 50 minutes. Drain well.
02
Meanwhile, place potatoes in separate large saucepan, add enough water to cover by 1 in (2.5 cm), and boil until slightly tender, about 15 minutes. Drain, and when cool enough to handle, slice potatoes in half and any larger ones into quarters.
03
Preheat oven to 400 F (200 C). Toss potatoes with 2 tsp (10 mL) oil and salt. Spread out on baking sheet and roast until crispy and fork tender, about 20 minutes.
04
In large bowl, toss together spelt, potatoes, mackerel, green onion, capers, and greens. In small bowl, whisk together 2 Tbsp (30 mL) olive or camelina oil, lemon juice, mustard, horseradish (if using), and black pepper. Toss dressing with salad. Serve garnished with dill.
Matthew Kadey, MSc, RD
Matthew Kadey is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
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