Boost your vitamine D

One month into the busy school year and with the flu season just around the corner it is important to watch your vitamin and mineral intake in order to stay healthy.

Vitamin D helps your body to absorb calcium which is needed for the growth and maintenance of strong bones and teeth. It also aids the proper functioning of the muscles and the immune system. In other words: you need a sufficient amount of Vitamin D for your muscles and bones to recover after a hard day’s work and to improve your resistance to diseases!

Fish is a good source of vitamin D so this month Andreas Leertouwer, nutritionist at Codarts Student Life programme, has created a scrumptious and healthy side-dish or lunch meal with mackerel.  

This is an easy salad to make with a great combination of different tastes: the sweetness of the potato with the saltiness of the fish in combination with sour lime juice.

Mackerel salad with sweet potato

396 Kcals per serving (serves 2), ready in 20 minutes


  • 2-3 cans mackerel fillet in water (each can 85gr)
  • 1 lime
  • 2 sweet potatoes
  • 1 red onion
  • 1 red bell pepper
  • 1 stalk of celery
  • A handful of fresh mint leaves
  • A handful of bean sprouts
  • Pinch of salt
  • 1 red chilli pepper (optional)


  • Drain the canned mackerel and drip some lime juice on the fish meat. Too much lime will make the fish sour, so be careful!
  • Peal the sweet potatoes and boil them for approximately 20 minutes. After boiling, drain the potatoes and cut them into slices.
  • Thinly slice the red onion, bell pepper, celery and mint leaves. Wash and blanch (dip in boiling water for 30 seconds) the bean sprouts.
  • Gently break the mackerel into bitesize pieces and mix it with the vegetables and mint leaves. Add a bit of salt and a few drops of lime juice to your taste.
  • Put the sweet potato slices on a plate. Place the salad on top of the potatoes, then serve.

Tip: You can add thinly sliced chilli pepper for an extra kick!