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Mackerel is a delicious fatty fish that hardly needs any seasoning. It's one of the best sources of protein, healthy fats, (omega 3 fatty acids) and micronutrients (magnesium, potassium, phosphorus, iron, vitamin A and D).
It's also one of your best fish choices because it's sustainable. However, beware that some types of mackerel may be high in mercury - go for North Atlantic mackerel and avoid Spanish and King mackerel are high in mercury.
You can use lamb lettuce, rocket, romaine, iceberg lettuce or even red leaf lettuce. From a nutritional perspective, the darker the lettuce leaf, the more nutrition it has (potassium, calcium, vitamin A, C and other micronutrients).
Hands-on Overall
Nutritional values (per serving)
Net carbs7.6 grams
Protein27.3 grams
Fat49.9 grams
Calories609 kcal
Calories from carbs 5%, protein 19%, fat 76%
Total carbs16.1 gramsFiber8.5 gramsSugars4.8 gramsSaturated fat12.5 gramsSodium464 mg(20% RDA)Magnesium133 mg(33% RDA)Potassium1,111 mg(56% EMR)
Ingredients (makes 2 servings)
Salad:
- 2 mackerel fillets (180 g/ 6.3 oz)
- 2 large eggs
- 1 medium avocado (150 g/ 5.3 oz)
- 2 cups green beans (200 g/ 7.1 oz)
- 4 cups mixed lettuce such as lamb lettuce, arugula, etc. (120 g/ 4.2 oz)
- 1 tbsp ghee or coconut oil (15 ml)
- 1/4 tsp sea salt and ground pepper, to taste
Lemon & mustard dressing:
Instructions
- Start by cooking the eggs. Fill a small saucepan with water up to three quarters. Add a good pinch of salt. This will prevent the eggs from cracking.
- Bring to a boil. Using a spoon or hand, dip each egg in and out of the boiling water - be careful not to get burnt. This will prevent the egg from cracking as the temperature change won't be so dramatic. To get the eggs hard-boiled, you need round 10 minutes. This timing works for large eggs. When done, remove from the heat and place in a bowl filled with cold water. I always use my egg timer.
- Cook the green beans. Fill a small sauce pan with water and season with salt. Add the green beans and bring to a boil. Cook until crisp tender for 4-5 minutes. When done, take off the heat and pour the hot water away to prevent the beans from further cooking.
- Make small diagonal slashes on the skin side of the mackerel - don't cut too deep. Season with salt and pepper from both sides.
- Heat a pan greased with ghee. Once the pan is hot, add the mackerel fillets, skin side down, and cook over a medium-high heat until the skin is crispy and the meat opaque and cooked. When done, take off the heat and set aside. You can use splatter shield as it's great for catching spat oil.
- When the eggs are chilled, peel off the shells. Make the dressing by mixing all the ingredients (olive oil, mustard and lemon juice).
- Place washed and drained lettuce in a serving bowl and top with the cooked green beans.
- Add quartered cooked eggs, sliced mackerel fillet and drizzle with the prepared dressing. Best served immediately but can be stored in the fridge for up to a day.
Ingredients
- 2 mackerel fillets (180 g/ 6.3 oz)
- 2 large eggs
- 1 medium avocado (150 g/ 5.3 oz)
- 2 cups green beans (200 g/ 7.1 oz)
- 4 cups mixed lettuce such as lamb lettuce, arugula, etc. (120 g/ 4.2 oz)
- 1 tbsp ghee or coconut oil (15 ml)
- 1/4 tsp sea salt and ground pepper, to taste
- 2 tbsp extra virgin olive oil (30 l)
- 1 tsp Dijon mustard (you can make our own)
- 2 tbsp lemon juice (30 ml)
Instructions
- Start by cooking the eggs. Fill a small saucepan with water up to three quarters. Add a good pinch of salt. This will prevent the eggs from cracking.
- Bring to a boil. Using a spoon or hand, dip each egg in and out of the boiling water - be careful not to get burnt. This will prevent the egg from cracking as the temperature change won't be so dramatic. To get the eggs hard-boiled, you need round 10 minutes. This timing works for large eggs. When done, remove from the heat and place in a bowl filled with cold water. I always use my egg timer.
- Cook the green beans. Fill a small sauce pan with water and season with salt. Add the green beans and bring to a boil. Cook until crisp tender for 4-5 minutes. When done, take off the heat and pour the hot water away to prevent the beans from further cooking.
- Make small diagonal slashes on the skin side of the mackerel - don't cut too deep. Season with salt and pepper from both sides.
- Heat a pan greased with ghee. Once the pan is hot, add the mackerel fillets, skin side down, and cook over a medium-high heat until the skin is crispy and the meat opaque and cooked. When done, take off the heat and set aside. You can use splatter shield as it's great for catching spat oil.
- When the eggs are chilled, peel off the shells. Make the dressing by mixing all the ingredients (olive oil, mustard and lemon juice).
- Place washed and drained lettuce in a serving bowl and top with the cooked green beans.
- Add quartered cooked eggs, sliced mackerel fillet and drizzle with the prepared dressing. Best served immediately but can be stored in the fridge for up to a day.
Nutrition (per serving)
Calories609kcal
Net Carbs7.6g
Carbohydrates16.1g
Protein27.3g
Fat49.9g
Saturated Fat12.5g
Fiber8.5g
Sugar4.8g
Sodium464mg
Magnesium133mg
Potassium1,111mg
Detailed nutritional breakdown (per serving)
| Total per serving |
| 7.6 g | 27.3 g | 49.9 g | 609 kcal |
| Mackerel, fresh |
| 0 g | 16.7 g | 12.5 g | 185 kcal |
| Egg, whole, fresh, raw (free-range or organic eggs) |
| 0.4 g | 6.3 g | 4.8 g | 72 kcal |
| Avocado, fresh |
| 1.4 g | 1.5 g | 11 g | 120 kcal |
| Green beans, fresh |
| 4.3 g | 1.8 g | 0.2 g | 31 kcal |
| Lettuce, mixed leaf salad |
| 0.7 g | 0.8 g | 0.1 g | 8 kcal |
| Olive oil, extra virgin |
| 0 g | 0 g | 13.5 g | 119 kcal |
| Dijon mustard |
| 0.1 g | 0.1 g | 0.3 g | 4 kcal |
| Lemon (juice), fresh |
| 0.8 g | 0 g | 0 g | 3 kcal |
| Ghee |
| 0 g | 0 g | 7.5 g | 68 kcal |
| Salt, pink Himalayan rock salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Pepper, black, spices |
| 0 g | 0 g | 0 g | 0 kcal |
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