Chef Bart van Olphen is a passionate advocate of cooking with sustainable fish and seafood. His latest book, The Tinned Fish Cookbook, focuses on humble tinned fish and aims to show just how versatile, healthy and sustainable it can be. Try his delicious tinned mackeral and asparagus salad – a perfect side salad or starter for two.

Mackerel asparagus salad with sesame vinaigrette from The Tinned Fish Cookbook by Bart Van Olphen
(David Loftus/PA)
Mackerel asparagus salad with sesame vinaigrette from The Tinned Fish Cookbook by Bart Van Olphen
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Nutrition Facts
Mackerel asparagus salad with sesame vinaigrette
Amount Per Serving
Calories 341 Calories from Fat 198
% Daily Value*
Fat 22g34%
Saturated Fat 3g19%
Cholesterol 49mg16%
Sodium 1190mg52%
Potassium 392mg11%
Carbohydrates 18g6%
Fiber 3g13%
Sugar 8g9%
Protein 20g40%
Vitamin A 1086IU22%
Vitamin C 7mg8%
Calcium 258mg26%
Iron 5mg28%
* Percent Daily Values are based on a 2000 calorie diet.

Mackerel asparagus salad with sesame vinaigrette

A tasty starter or side dish
Prep Time10 minutes
Cook Time10 minutes
Total Time20 minutes
Course: Appetizer, Side Dish
Servings: 2 as a side dish
Calories: 341kcal
Author: Bart van Olphen


  • Grill pan
  • Bowl


For the salad:

  • 200 g green asparagus tough ends cut off
  • 125 g tin of mackerel in sunflower oil drained
  • Olive oil
  • Salt and pepper, to taste
  • 1 spring onion thinly sliced into rings
  • Handful of purple shiso leaves (optional)

For the sesame vinaigrette:

  • 2 tbsp sunflower oil
  • 1 tbsp white sesame seeds
  • 1 tbsp black sesame seeds
  • 3 tbsp rice vinegar
  • 3 tbsp mirin
  • 1.5 tbsp soy sauce


  • To make the asparagus: Place a grill pan over high heat. Brush the asparagus with some olive oil and roast for six to eight minutes – turning frequently – until slightly charred in places. Let them cool a little before cutting into one-inch (3-4cm) pieces.
  • To make the vinaigrette: Heat the sunflower oil in a frying pan over medium-high heat, add both types of sesame seed, and stir-fry until the seeds change colour and release their fragrance. Transfer the seeds to a small bowl and leave to cool.
  • Pour the vinegar, mirin, and soy sauce into the bowl with the sesame seeds and beat with a fork until smooth. Set the dressing aside.
  • Put the green asparagus on a platter, drizzle with half of the dressing, and toss together. Break the mackerel into pieces and arrange over the asparagus salad. Drizzle with a bit more of the dressing and season with salt and pepper. Serve the asparagus topped with the spring onion, shiso leaves, if using, and the rest of the dressing.


Calories: 341kcal | Carbohydrates: 18g | Protein: 20g | Fat: 22g | Saturated Fat: 3g | Cholesterol: 49mg | Sodium: 1190mg | Potassium: 392mg | Fiber: 3g | Sugar: 8g | Vitamin A: 1086IU | Vitamin C: 7mg | Calcium: 258mg | Iron: 5mg

The Tinned Fish Cookbook (David Loftus/PA)
The Tinned Fish Cookbook (David Loftus/PA)

The Tinned Fish Cookbook: Easy-to-Make Meals from Ocean to Plate – Sustainably Canned, 100% Delicious by Bart van Olphen. Translation by The Experiment ( Photography David Loftus.

Review: The Tinned Fish Cookbook by Bart van Olphen

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