Smoked Mackerel, Beets, Apples, and Bread Crisps

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Smoked mackerel, a Scandinavian standby, packs plenty of heart-healthy omega-3 fatty acids. Combined with beets, apples, and bread crisps it makes a healthy snack.

By
Adam Dolge
Adam Dolge
Adam Dolge

Adam Dolge is a Vermont-based award-winning journalist and recipe developer with nearly two decades of experience. His work has appeared in national publications, including EatingWell, Food & Wine, Real Simple, Southern Living, Cooking Light, and Fine Cooking.

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Published on October 10, 2024
Smoked Mackerel, Beets, Apples, and Bread Crisps on a yellow platter with cucumbers and sauce on a pink and red surface
Prep Time:
15 mins
Cook Time:
10 mins
Stand Time:
5 mins
Total Time:
30 mins
Servings:
4
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Ingredients

Original recipe (1X) yields 4 servings

  • 2 slices pumpernickel bread, torn into bite- sized pieces

  • 1 tablespoon olive oil

  • 1/2 teaspoon freshly ground black pepper, plus more for garnish

  • 1/4 cup Greek-style yogurt

  • 2 tablespoons lemon juice

  • 1 tablespoon cider vinegar

  • 2 (4.2-ounce) cans oil-packed smoked mackerel, drained and flaked

  • 1 (8-ounce) package cooked beets (such as Melissa's), drained and chopped

  • 1 apple, cored and diced

  • fresh dill, for garnish

  • lemon zest and lemon wedges, for serving

Directions

  1. Preheat the oven to 375 degrees F (190 degrees C).

  2. Toss bread with oil and 1/4 teaspoon pepper on a 10x15-inch rimmed baking sheet. Spread into an even layer. Bake, stirring halfway through, until crisp, about 12 minutes. Let cool for 5 minutes.

  3. Meanwhile, for sauce, whisk together yogurt, lemon juice, vinegar, and remaining 1/4 teaspoon pepper in a small bowl. Serve bread, smoked mackerel, beets, and apple with sauce. Garnish with dill and additional black pepper. Serve with lemon zest and wedges.

    Boost Vitamin A

    If earthy beets aren’t your thing, replace them with vitamin A-packed carrots: Toss 8 oz. carrots, cut into 1-inch pieces, with 1 tablespoon olive oil and 1/4 teaspoon black pepper on a separate 10x15-inch rimmed baking sheet. Roast alongside bread in Step 1, adding an additional 15 minutes.

    Reduce Sodium

    Swap out the canned smoked mackerel for 2 (4-oz.) fresh skinless salmon fillets. Heat 1 tablespoon vegetable oil in a large skillet over medium heat. Cook salmon, turning halfway through, until it flakes easily with a fork, 4 to 6 minutes per 1/2-inch thickness. Flake into bite-size pieces.

    Fill up on Fiber

    Use pumpernickel, rye, or another whole-grain bread with at least 2 grams of fiber per serving.

Nutrition Facts (per serving)

281 Calories
9g Fat
39g Carbs
18g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 281
% Daily Value *
Total Fat 9g 12%
Saturated Fat 2g 10%
Cholesterol 46mg 15%
Sodium 373mg 16%
Total Carbohydrate 39g 14%
Dietary Fiber 8g 30%
Total Sugars 16g
Protein 18g 36%
Vitamin C 114mg 126%
Calcium 220mg 17%
Iron 3mg 18%
Potassium 698mg 15%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.