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I absolutely love mackerel. It’s one of my favourite fish. High in omega 3 healthy fats which help keep inflammation at bay. Mackerel is also rich in monounsaturated fat which can help lower your chances of heart disease and diabetes.
My favourite way to enjoy it is grilled or oven roasted until crisp. Today marinated in a sugar free keto friendly ginger dressing with crushed broccoli, sun-dried tomatoes, peppers and crunchy toasted almonds. Ready in less than 30 minutes and super cheap to make.
This low-carb mackerel lunch bowl is ideal for those who practice intermittent fasting and only eat two nutritious meals a day. Try to eat fatty fish 2-3 times a week to get the maximum health benefits and buy from a sustainable source.
Hands-on Overall
Nutritional values (per serving)
Net carbs8.3 grams
Protein26.2 grams
Fat53.4 grams
Calories632 kcal
Calories from carbs 5%, protein 17%, fat 78%
Total carbs14.4 gramsFiber6.1 gramsSugars4.1 gramsSaturated fat12.1 gramsSodium479 mg(21% RDA)Magnesium145 mg(36% RDA)Potassium932 mg(47% EMR)
Ingredients (makes 2 servings)
Lunch bowl:
- 2 boneless mackerel fillets (225 g/ 8 oz)
- 1 1/2 cups broccoli (137 g/ 4.8 oz)
- 1/2 small yellow onion (35 g/ 1.2 oz)
- 1 tbsp ghee, butter or coconut oil (15 g/ 0.5 oz)
- 1/3 cup diced red bell pepper (50 g/ 1.8 oz)
- 2 pieces sun-dried tomatoes, chopped (6 g/ 0.2 oz)
- small handful of almonds (20 g/ 0.7 oz)
- 4 tbsp mashed avocado or keto hummus (58 g/ 2 oz)
Marinade:
- 1 tbsp grated ginger (6 g/ 0.2 oz)
- 1 tbsp fresh lime or lemon juice (15 ml)
- 3 tbsp extra virgin olive oil (45 ml)
- 1 tbsp coconut aminos (15 ml)
- 1/4 tsp sea salt, or to taste
- 1/8 tsp cracked black pepper
Instructions
- Preheat the oven to 200 °C/ 400 °F (fan assisted). Line a baking tray with greaseproof paper. Rub half the dressing on the mackerel fillets (non skin side).
- Place the mackerel fillets on the baking tray skin side up and roast for 10 - 12 minutes until crispy, or to your liking. (If you're short on time, skip the marinating and simply bake in the oven.)
- Place the almonds on a separate baking tray and roast in the oven for 6 minutes until golden. Remove from the oven and allow to cool before chopping them.
- Steam the broccoli florets in a pan of water for about 5 minutes, until al dente. Roughly chop the broccoli or gently crush with a fork.
- Heat 1 tbsp of ghee, butter or coconut oil in a pan. Add the onion and peppers. Fry for 2-3 minutes on a medium heat until soft.
- Stir through the broccoli and sun dried tomatoes until warm. Turn off the heat.
- Mix through the remaining dressing and top with chopped roasted almonds and avocado cream or keto hummus. Tastes best when served fresh but can be stored in the fridge for 3 days.
Ingredient nutritional breakdown (per serving)
| Net carbs | Protein | Fat | Calories |
|---|
| Mackerel, fresh |
| 0 g | 20.9 g | 15.6 g | 231 kcal |
| Broccoli, broccolini, fresh |
| 2.8 g | 1.9 g | 0.3 g | 23 kcal |
| Onion, brown (yellow), raw |
| 1.1 g | 0.2 g | 0 g | 6 kcal |
| Ghee |
| 0 g | 0 g | 7.5 g | 68 kcal |
| Peppers, red bell, fresh |
| 1 g | 0.2 g | 0.1 g | 8 kcal |
| Sun-dried tomatoes (in oil, drained) |
| 0.5 g | 0.2 g | 0.4 g | 6 kcal |
| Almonds, nuts (whole, unblanched) |
| 0.9 g | 2.1 g | 5 g | 58 kcal |
| Avocado, fresh |
| 0.5 g | 0.6 g | 4.2 g | 46 kcal |
| Ginger root, fresh |
| 0.5 g | 0.1 g | 0 g | 2 kcal |
| Lime juice, fresh |
| 0.5 g | 0 g | 0 g | 2 kcal |
| Olive oil, extra virgin |
| 0 g | 0 g | 20.3 g | 179 kcal |
| Coconut aminos (substitute to soy sauce) |
| 0.5 g | 0 g | 0 g | 2 kcal |
| Salt, sea salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Pepper, black, spices |
| 0.1 g | 0 g | 0 g | 0 kcal |
| Total per serving |
| 8.3 g | 26.2 g | 53.4 g | 632 kcal |
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