Rye Bread Open Sandwich with Smoked Mackerel and Beetroot Slaw

A Nordic-inspired lunch that’s rich in omega-3s, gut-loving fibre, and vibrant colour, ideal for supporting healthy ageing, sustained energy, and natural weight balance.

This dish brings together wholegrain rye bread for slow-releasing carbohydrates and fibre, smoked mackerel for skin- and brain-supportive omega-3 fats and beetroot slaw for antioxidants and digestive support. It’s a satisfying, anti-inflammatory meal that works as a quick lunch or light dinner.

Ingredients (serves 1):

• 1 slice dense rye bread

• 1 smoked mackerel fillet (skin removed) or you can use tinned mackerel

• ½ raw beetroot, grated

• 1 small carrot, grated

• 1 tbsp natural yoghurt

• ½ tsp horseradish (optional)

• A squeeze of lemon juice

• Fresh dill or chives to serve

• Pinch of sea salt and black pepper

Method:

1. In a small bowl, mix the grated beetroot, carrot, yoghurt, horseradish, lemon juice, and seasoning. Set aside.

2. Lightly toast the rye bread if desired.

3. Top with the flaked smoked mackerel.

4. Spoon over the beetroot slaw and garnish with fresh herbs.

5. Serve immediately.

Macros (per serving):

• Calories: ~330 kcal

• Protein: ~20 g

• Fibre: ~6 g

• Fat: ~18 g

A simple, nutrient-rich option for any time of day

This Nordic-style open sandwich is more than just a pretty plate, it’s full with healthy fats, antioxidants, and slow-digesting fibre to help keep you full, energised and nourished.

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