Easy Low FODMAP Mackerel Niçoise Salad

Originating from Nice in the south of France, this low FODMAP recipe is a twist on the classic salade Niçoise. Made with mackerel in place of tuna, this dish features baby potatoes, green beans, and soft-boiled eggs, among a few other flavorful herbs. Lemon zest is added to a mustard dressing which really brings this easy low FODMAP recipe together. Consider adding a handful of cherry tomatoes for a more authentic take on the dish. Make a big batch of this low FODMAP diet recipe and serve to friends and family at gatherings or portion for your lunchbox. You can easily halve the quantities for a meal for two.

Are there any ingredients substitutions?

This recipe calls for mackerel but you can use tinned tuna or salmon if you prefer for another recipe variation.

How to serve this dish?

Pour the contents onto a large serving platter or large bowl. Serve this salad as it is or on a bed of mixed salad leaves. Make sure you serve a little of all the ingredients.

How to store Niçoise salad?

Any leftover salad should be kept in an airtight container in the fridge and best consumed within 4 days.

Net Carbs

16.7 g
Fiber

3.3 g
Total Carbs

20.1 g
Protein

21.7 g
Fats

17.9 g

326 cals

Quantity

Serving Size

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Mackerel, smoked

300 g
Green beans (string beans), cooked from fresh

200 g
Baby / Salad/ New Potatos (Raw)

400 g
Raw egg

6 large
Scallions or spring onions, tops only, raw

10 g
Baby Gem / Cos Lettuce

200 g
Celery, raw

30 g
Cucumber, raw, with peel

130 g
Chives Fresh Or Raw Herb

2 tbsp chopped
Black olives

20 g
Olive oil

2 tbsp
Garlic Infused Olive Oil (Low FODMAP Safe)

1 tbsp
Lemon Peel Or Zest Raw

2 tsp
Red wine vinegar

1 tbsp
Dijon mustard

1 tsp
Salt, sea salt

0.13 tsp
Black pepper

0.13 tsp

Step 1

New potatoes don’t need peeling, just gently scrub with a soft brush or sponge, and rinse to remove any dirt. Dice the potatoes in half. Put the potatoes into a pan of lightly salted water enough to cover the potatoes. Bring the water to a boil and simmer until tender, about 15-20 minutes, (depending on size). Rinse under cold water and drain. Set aside. Cut the green beans in half. Place the green beans in a steamer basket in a pan with 1-inch of water. Steam for 4-5 minutes until tender. Rinse under cold water, drain and place the potatoes and green beans in a large bowl.
Step 2

Grate the lemon on the small edge of a box grater. To make the dressing, add the extra virgin olive oil, garlic-infused oil, lemon zest, red wine vinegar, Dijon mustard, a pinch of salt, and a good grind of black pepper to a small bowl. Whisk to combine.
Step 3

Place the eggs into a pan of cold water, enough to just cover the tops. Set the pan over medium heat. Once the water starts to boil, set the timer for 6 minutes. Rinse under cold water to stop them from cooking further. Use a small teaspoon to peel the shell away from the egg. Cut the eggs into quarters. Set aside.
Step 4

Finely dice the green ends of the scallions and discard the white ends. Finely dice the celery, cucumber and chives. Add the scallions, celery, cucumber, and chives to the potatoes and green beans. Dice the baby gem lettuce, flake the mackerel, drop in the black olives and the diced eggs to the bowl.
Step 5

Drizzle the dressing over the salad. Toss to coat everything with the dressing. For best results leave to chill in the fridge for a couple of hours before serving.