Smoked mackerel – Sunshine on a plate

Weight-bearing exercise, calcium and vitamin D go together for good bone density and for good health in general. Calcium is essential to maintain strong bones and prevent osteoporosis, and Vitamin D is essential in order for your body to absorb the calcium that you consume.

Getting enough vitamin D from your diet isn’t easy. Studies show that, typically, only about as little as 25% of our vitamin D comes from the foods we eat. Vitamin D is oil soluble, which means you need to eat fat to absorb it. It is naturally found mainly in fish oils, fatty fish, and to a lesser extent in beef liver, cheese, egg yolks, and certain mushrooms.

Vitamin D is also naturally made by your body when you expose your skin to the sun, and thus, is called the sunshine vitamin.

Smoked or grilled mackerel is widely available in the refrigerated section of supermarkets. It can be replaced with canned mackerel, which would also up the vitamin D content!

Smoked mackerel with horseradish sour cream on watercress salad

A little bit of sunshine on a plate, this refreshing salad is a quick and healthy pick-me-up that you can feel good about all day. Fatty fish, like mackerel, is one of the few sources of vitamin D in food even if it is in small quantities. To get the optimum amount of vitamin D needed to absorb the calcium in the sour cream….enjoy your salad out in the sunshine! Smoked or grilled mackerel is widely available in the refrigerated section of supermarkets. It can be replaced with canned mackerel, which would also up the vitamin D content!

Servings 1

Prep Time 5 minutes mins

Total Time 5 minutes mins

Print Recipe Pin Recipe

Ingredients

  

• 1 tbsp. horseradish cream
• 1 tbsp. sour cream reduced fat
• 50 gr. watercress
• A little lemon juice
• ½ filet of mackerel
• 1 large pita bread

Instructions

 

• Mix the horseradish cream with the sour cream.
• Place the watercress in a bowl, squeeze a little lemon juice over it and toss the leaves.
• Flake the mackerel over the top and finish with a dollop of the horseradish sour cream.
• Serve with toasted pita bread.

Notes

Weight-bearing exercise, calcium and vitamin D go together for good bone density… and for good health in general. Calcium is essential to maintain strong bones and prevent osteoporosis, and Vitamin D is essential in order for your body to absorb the calcium that you consume. Getting enough vitamin D from your diet isn’t easy. Studies show that, typically, only about as little as 25% of our vitamin D comes from the foods we eat. Vitamin D is oil soluble, which means you need to eat fat to absorb it. It is naturally found mainly in fish oils, fatty fish, and to a lesser extent in beef liver, cheese, egg yolks, and certain mushrooms. Vitamin D is also naturally made by your body when you expose your skin to the sun, and thus, is called the sunshine vitamin 

Watercress, another wonder-food…. An excellent source of Vitamin K, 50 gr. of watercress covers more than 100% of your daily requirement of this vital micronutrient. Vitamin K is also believed to have a potential role in bone health by promoting osteotrophic (bone formation and strengthening) activity, which makes this dish a double win for strong bones. What’s more, there is growing evidence to suggest that watercress may lower the risk of certain cancers. It is believed that the anticancer benefits of watercress may arise from its ability to increase the level of antioxidants in the blood and to protect DNA against damage.

Calories: 381kcal

Course: Lunch, Salad

Cuisine: International

Keyword: Food for T.W.A.T.S, Healthy, Single Serving