Ingredients
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2 slices pumpernickel bread, torn into bite- sized pieces
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1 tablespoon olive oil
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1/2 teaspoon freshly ground black pepper, plus more for garnish
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1/4 cup Greek-style yogurt
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2 tablespoons lemon juice
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1 tablespoon cider vinegar
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2 (4.2-ounce) cans oil-packed smoked mackerel, drained and flaked
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1 (8-ounce) package cooked beets (such as Melissa's), drained and chopped
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1 apple, cored and diced
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fresh dill, for garnish
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lemon zest and lemon wedges, for serving
Directions
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Preheat the oven to 375 degrees F (190 degrees C).
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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.
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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.
