This hearty Lentil Salad with Mackerel is healthy, flavorful, and rich in omega-3s — a satisfying, light lunch that’s perfect for meal prep. It’s crisp, nourishing, and stores well in the refrigerator for several days, making it a reliable option for busy weekdays.
This post is sponsored by King Oscar. Thank you for supporting the brands I trust.
This Lentil Salad Is a Refreshing Pause for Your Day
This recipe strikes the ideal balance between satisfying and light. Cooked lentils provide plant-based protein and fiber, while tender, flaked mackerel brings heart-healthy omega-3 fatty acids and savory Mediterranean flavor. The salad is tossed with lemon, olive oil, and bright, briny additions like olives and capers for a fresh, balanced dish you can enjoy cold — so there’s no reheated fish smell to worry about. Prepare a batch ahead of time for grab-and-go lunches or a quick dinner.
A Refreshing List of Ingredients
This Greek-inspired lentil salad combines simple, pantry-friendly ingredients. You can customize it by adding red onion, crumbled feta, or toasted nuts for texture. Use cooked brown or green lentils (they hold their shape best) or a drained can of low-sodium lentils for convenience. The essential components are:
- King Oscar Mediterranean mackerel fillets (drained and flaked)
- Cooked brown or green lentils (about 2 cups cooked) or a 15 oz can, drained
- Grape tomatoes, halved
- Cucumber, diced
- Diced roasted red pepper (from a jar)
- Marinated artichoke hearts, drained and roughly chopped
- Olives (Castelvetrano preferred, roughly chopped)
- Capers, drained
- Fresh parsley, chopped
- Lemon, zested and juiced
- Sea salt and cracked black pepper
- Extra virgin olive oil
Why King Oscar? They Do Mackerel Right
King Oscar’s Mediterranean mackerel is packed in olive oil with herbs and vegetables, which keeps the fillets tender and flavorful. The Mediterranean seasoning complements the bright, citrus-forward dressing in this salad, but plain olive-oil or lemon-packed mackerel will work equally well. Tinned mackerel is convenient, shelf-stable, and an excellent way to add nourishing fats and protein to quick meals.
Making This Lentil Salad with Mackerel Is Easy
The prep is straightforward: chop your vegetables, drain and flake the mackerel, then toss everything together with lemon, salt, pepper, and a drizzle of olive oil. It’s a great recipe to scale up for meal prep since it keeps well for about three days refrigerated. The texture stays pleasant and the flavors meld as it sits, so it’s ideal for packed lunches.
- Place the cooked lentils and all chopped vegetables in a large mixing bowl.
- Drain the mackerel and use a fork to flake the fillets over the salad.
- Add lemon zest, then squeeze fresh lemon juice over the ingredients.
- Season with sea salt and cracked black pepper, drizzle with extra virgin olive oil, and toss to combine.
- Taste and adjust seasoning if needed. Refrigerate for up to three days.
Equipment You’ll Need
- Sharp knife
- Cutting board
- Large mixing bowl
- Spoon or spatula for tossing
- Microplane or grater for lemon zest (optional)
- Juice reamer or citrus juicer (optional)
Recipe Tips & Tricks
- Use brown or green lentils if cooking dried lentils; they keep their shape and texture. Red and yellow lentils become soft and are better for soups.
- Add crumbled feta or thinly sliced red onion for extra flavor, or toss in toasted pine nuts or slivered almonds for crunch.
- Castelvetrano olives are milder and slightly sweeter, but any olive you prefer will work.
- Serve the salad on its own with a fork, over greens, or scoop it up with crackers or crostini for a light meal.
Other Mackerel Recipes to Try
- Spicy baked quesadillas with jalapeño mackerel (try adding shredded cheese and chopped jalapeños)
- Lemon mackerel and white bean salad on toast (a bright, protein-rich open-faced sandwich)
- Sesame ginger rice bowl with mackerel (pair flaked mackerel with steamed rice and quick-pickled vegetables)
- Lemon mackerel Caesar wrap (use the fish to boost the protein in a classic Caesar wrap)
Have You Made This Recipe?
If you try this lentil salad, please consider leaving a rating or a comment with your feedback. It’s always helpful to know how you adjusted the recipe or what additions you enjoyed.