Jewish · Authentic-ish Jewish
Whitefish Salad
270 kcal a serving, against 555 for the traditional version. That is 285 kcal off, or 51%, with 19.3g of protein. Serves 4. 20 minutes.
What the traditional version is
True whitefish salad is made with equal parts hot-smoked whitefish (or smoked mackerel if you're outside the US), broken into thick flakes, blended with a mountain of mayonnaise, a squeeze of lemon juice, a shower of fresh chives, a shake of black pepper, and a little salt. Some add chopped onions or celery for crunch, but the classic is all about smoke and fat. It's scooped onto bagels and eaten for breakfast, lunch, and any time hunger or nostalgia calls.
What changed, and what each change costs
Most of the mayonnaise replaced by fat-free Greek yoghurt, about 4:1 ratio
Full-fat mayonnaise is glorious but it's mainly oil and egg yolk. Yoghurt is lighter, keeps the salad spoonable, and brings a tanginess that doesn't fight the fish. I keep a little mayonnaise, because if you throw it all out, the salad tastes like a sad fish raita.
What it costs you. You lose the luxury. The salad's no longer glossy or so rich it coats your mouth. The smoke comes through sharper, and you're left wishing for that soothing finish only oil can give you. On the plus side, you can eat double the portion and still feel mostly virtuous.
Upped the smoked mackerel from 250g to 300g
The less fatty dressing means you need more protein to keep the salad substantial. More fish helps each bite feel less like a diet and more like a proper meal.
What it costs you. It tastes, unsurprisingly, fishier. The salad gets a bit chunkier and more assertive. I like it this way, but if you're feeding people who hate strong smoke, you might want to use a milder fish.
Salt cut entirely, black pepper held steady, chives the same
Smoked fish and even fat-free yoghurt are salty enough. The mayonnaise is doing less heavy lifting on flavour, but the smoke carries it now.
What it costs you. Less risk of ending up with something that feels like licking the Dead Sea. Nobody will miss the extra salt.
A small squeeze of lemon juice left in, unchanged
Yoghurt adds tang, but it can't do what lemon does for smoked fish. You need both.
What it costs you. No real hardship here. If you overdo the lemon, it'll curdle the dairy and make things split, so go easy.
The numbers
| Per serving | Traditional | Lightened |
|---|---|---|
| Calories | 555 | 270 |
| Protein | 12.3g | 19.3g |
| Fat | 55.5g | 20g |
| Saturated fat | 9.4g | 4g |
| Carbohydrate | 0.9g | 2.4g |
| Protein per 100 kcal | 2.2g | 7.1g |
Every figure is computed from the recipe's own weighed ingredient list against public food composition databases. The appendix in Authentic-ish Jewish prints the exact database row used for each ingredient, so any number here can be checked.
Allergens. eggs, fish, milk, mustard.
The method is in the book
The classic whitefish salad is a king among breakfast spreads, and there's no tricking yourself that a yoghurt-heavy bowl will be quite as satisfying. That fatty gloss is half the point. But if you've ever tried to eat traditional whitefish salad and then get on with your afternoon, you'll appreciate a lighter hand. This version packs more fish, a fresher tang, and, if you ask me, works better as an everyday lunch. If you want luxury, go all in. If you want something you don't have to regret, have this - once a week and feel clever.
The quantities and the method for this dish are in Authentic-ish Jewish, along with 52 more. It is not out yet. The swap kit is free in the meantime.