Anchovy salad with egg and potato
A summery salad with lettuce, cooked potato, fresh goat’s cheese cubes, hard-boiled egg, white asparagus tips and anchovies. The potato’s slowly absorbed carbohydrates combine with filling protein from the egg and oily fish to make a complete, fresh dish that is easy to prepare ahead for lunch or dinner.
At a glance
- Prep10 min
- Cooking20 min
- Total30 min
- DifficultyEasy
Allergens
- Dairy
- Egg
- Fish
Who this recipe is for
A fresh, satisfying salad with potato and seafood protein, suitable for a weight-loss plan and for anyone looking for an easy, complete cold meal.
Ingredients
Step by step
- Boil the potato in its skin in a saucepan of water until tender when pierced; leave to cool, peel and cut into cubes.
- Boil the egg for about 10 minutes, cool it in cold water, peel and cut into quarters.
- Wash, dry and chop the lettuce leaves, arranging them as the base of a large salad bowl.
- Add the potato cubes, drained white asparagus, hard-boiled egg and pear cut into thin slices or cubes.
- Arrange the fresh goat’s cheese cubes and anchovy fillets on top.
- Drizzle with extra-virgin olive oil and a few drops of vinegar just before serving.
Adaptations
How to change it depending on the day. Each change keeps the dish, it does not replace it.
For people with hypertension or who need to moderate sodium
Replace the anchovies with low-salt tuna in water or an extra boiled egg, as canned anchovies contain a notable amount of salt.
For people with lactose intolerance
Leave out the goat’s cheese or use a clearly labelled lactose-free fresh cheese alternative.
If you would like some crunch
Add chopped walnuts or pumpkin seeds just before serving.
What it provides
This salad follows the plate method: lettuce, asparagus and pear make up most of the vegetable portion, providing water, fibre and micronutrients. Cooked potato supplies complex carbohydrates for satiety without feeling heavy, while boiled egg and anchovies provide high-biological-value protein and heart-healthy omega-3 fats from oily fish. Anchovies and goat’s cheese give the dish a rich flavour without needing extra salt.
The dietitian's tip
The potato and egg can be cooked the day before and kept in the fridge, so the salad takes only five minutes to assemble. If packing it for lunch, add the anchovies and dressing just before eating to keep the lettuce leaves crisp.
Discover more balanced eating ideas in our weight-loss plan. Other ideas for complete salads: pasta salad with egg and tuna and mixed salad.
What a recipe is not
This recipe fits into a plan; it does not replace one. It cures nothing and it is not calculated for one particular person: the quantities are indicative and will need adjusting to your case.
If you have a medical condition, take medication or follow a prescribed diet, check with your doctor or your dietitian before changing anything.
Where this recipe comes from
The main guide
Weight-loss diet: how to lose fat and keep it off
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