Healthy Low-Carb Mackerel Salad

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Healthy Low-Carb Mackerel SaladPin recipeFollow us 117.3k

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)

  • 2 mackerel fillets (180 g / 6.3 oz)
  • 2 large eggs, free-range or organic
  • 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
  • 1/4 tsp salt or more to taste (I like pink Himalayan)
  • freshly ground black pepper
Lemon & mustard dressing:

When looking for ingredients, try to get them in their most natural form (organic, without unnecessary additives).

Instructions

  1. 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 like and always use this egg timer! Healthy Low-Carb Mackerel Salad
  2. 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. Healthy Low-Carb Mackerel Salad
  3. Make small diagonal slashes on the skin side of the mackerel - don't cut too deep. Season with salt and pepper from both sides. Healthy Low-Carb Mackerel Salad
  4. 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 like this one - it's great for catching spat oil. Healthy Low-Carb Mackerel Salad
  5. When the eggs are chilled, peel off the shells. Make the dressing by mixing all the ingredients (olive oil, mustard and lemon juice). Healthy Low-Carb Mackerel Salad
  6. Wash and drain the lettuce in a salad spinner or just by pat drying using a paper towel. Place the lettuce in a serving bowl and top with the cooked green beans. Healthy Low-Carb Mackerel Salad
  7. Add quartered cooked eggs, sliced mackerel fillet and drizzle with the prepared dressing. Enjoy! Healthy Low-Carb Mackerel Salad

Ingredient nutritional breakdown (per serving)

Net carbsProteinFatCalories
Mackerel, fresh
0 g16.7 g12.5 g185 kcal
Eggs, free-range or organic
0.4 g6.3 g4.8 g72 kcal
Avocado, fresh
1.4 g1.5 g11 g120 kcal
Green beans, fresh
4.3 g1.8 g0.2 g31 kcal
Lettuce, mixed leaf salad
0.7 g0.8 g0.1 g8 kcal
Olive oil, extra virgin
0 g0 g13.5 g119 kcal
Dijon mustard
0.1 g0.1 g0.3 g4 kcal
Lemon (juice), fresh
0.8 g0 g0 g3 kcal
Ghee
0 g0 g7.5 g68 kcal
Salt, pink Himalayan rock salt
0 g0 g0 g0 kcal
Pepper, black, spices
0 g0 g0 g0 kcal
Total per serving
7.6 g27.3 g49.9 g609 kcal
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Martina Slajerova
Creator of KetoDietApp.com

Martina Slajerova

I changed the way I ate in 2011, when I was diagnosed with Hashimoto’s, an autoimmune disease that affects the thyroid. I had no energy, and I found it more and more difficult to maintain a healthy weight.

That’s when I decided to quit sugar, grains, and processed foods, and to start following a whole-foods-based ketogenic approach to food.

Let us know what you think, rate this recipe!

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Comments (11)

Hi. I am an epileptic and have stumble upon the ketogenic diet through research. I would like to get started, is there any ketogenic meal replacements I can use because money is tight.

Reply

Hi Heather, you will need to follow a restricted ketogenic diet. For more information, check out these posts:
Can the Ketogenic Diet Help Patients with Epilepsy?
Types of Ketogenic Diet for Epilepsy

Reply

Hi Martina,
Are these mackerel that come from a can?

Reply

Hi Anna, I used fresh mackerel which I baked but canned mackerel will work too 😊

Reply

Hi Martina!  
I'm new to KetoDiet and I found your blog which seems excellent!  Thank you!
Quick question: When you mention (180 g / 6.3 oz) for the mackerel, is it for each portion or for the two portions?  Same for the avocado and the green beans?
Thank you!

Reply

Thank you Jocelyne! All ingredients listed are per recipe (that is 2 servings in this case), so the amount of mackerel, avocado, etc are per 2 servings.

Reply

Thanks for sharing.

Reply

Fixed this salad tonight and received rave reviews from my toughest critic, my wife!  I had to substitute salmon for the mackerel, sometimes you do what you have to do.  It was great and will move to one of my regular go to meals.

Reply

Yes I know what you mean and I think that salmon is a great substitute because nutritionally it's very similar to mackerel. Glad you liked it! 😊

Reply

Hi Martina, I love love love your blog! I appreciate that you post healthy foods like mackerel and not just low-carb versions of everything high in carbs. Thanks for keeping it real!! 😊

Reply

Thank you Amy!

Reply