Smoked Mackerel and Roasted Sweet Potato Salad
A nourishing, brain-boosting salad featuring rich smoked mackerel, caramelized sweet potatoes, and crisp green beans. Tossed in a zesty lemon-Dijon dressing for the perfect mid-day energy lift.
Prep
10 min
Cook
25 min
Total
35 min
Makes
2 servings
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthSteadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
25 min
Total
35 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Sheet pan · Whisk · Mixing bowl
Time saver
Storage: This salad holds up wonderfully in the fridge for up to 3 days, making it an excellent batch-prep lunch. It tastes great cold or at room temperature.
Do these three things first
- 1Preheat your oven to 400°F.
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
For the Salad
For the Dressing
From Your Pantry
Cook along
Instructions
0 of 6 steps complete
Next: Preheat your oven to 400°F
- 01
Preheat your oven to 400°F
Preheat your oven to 400°F.
Tap card to mark done - 02
Place the cubed sweet potatoes on a…
Place the cubed sweet potatoes on a baking sheet. Toss with a drizzle of olive oil, a pinch of salt, and black pepper. Roast for 20 to 25 minutes until tender and caramelized at the edges.
Look for: tender and caramelized at the edges
Tap card to mark done - 03
Bring a small pot of water to…
While the potatoes roast, bring a small pot of water to a boil. Add the green beans and cook for 3 to 4 minutes until bright green and tender-crisp. Drain and rinse under cold water to stop the cooking process.
Look for: bright green and tender-crisp
Tap card to mark done - 04
Whisk together the Dijon mustard
In a large mixing bowl, whisk together the Dijon mustard, lemon juice, 1 tablespoon of olive oil, salt, and pepper to create the dressing.
Tap card to mark done - 05
Flake the smoked mackerel into bite-sized pieces
Flake the smoked mackerel into bite-sized pieces, discarding the skin and any stray bones.
Tap card to mark done - 06
Add the roasted sweet potatoes
Add the roasted sweet potatoes, green beans, and flaked mackerel to the bowl with the dressing. Toss gently to combine and coat everything in the mustard dressing.
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