Keto Smoked Mackerel on Leafy Salad
Smoked mackerel is available year-round in most supermarkets and delivers about 24 g of protein and 16 g of fat per 100 g with 0 g of carbs, a near-perfect keto protein. Paired with leafy greens, a mustard vinaigrette and a touch of red onion, it makes a 10-minute lunch with just 2 g of net carbs per serving.
Key Takeaways
- Prep time: approx. 10 minutes, no cooking required.
- Approx. 2 g net carbs and 40 g fat per serving.
- Ingredients: smoked mackerel, leafy greens, red onion, Dijon mustard, olive oil, lemon.
- Very high in omega-3; ideal as a light lunch or dinner.
Ingredients
One serving is a complete lunch.
| Amount | Ingredient | Note | ||
|---|---|---|---|---|
| smoked mackerel fillets | - | |||
| mixed leafy greens | - | |||
| red onion | - | |||
| Dijon mustard | 1 tsp | |||
| 1 tsp | ||||
| extra virgin olive oil | approx. 20 g; 2 tbsp | |||
| approx. 20 g; 2 tbsp | ||||
| lemon juice | approx. 5 g; 1 tsp | |||
| approx. 5 g; 1 tsp | ||||
| pepper | to taste | |||
| to taste | ||||
How to Prepare
Debone the mackerel fillets and break them into rough chunks. Wash and dry the leafy greens, then arrange them on a plate. Whisk Dijon mustard, olive oil, lemon juice, salt and pepper into a vinaigrette. Drizzle it over the greens and top with the mackerel and thin red onion rings.
Why Smoked Mackerel Is a Perfect Keto Fit
Mackerel is one of the fattiest edible fish and contains around 2.5 g of EPA + DHA per 100 g, more than most other fish species. With 0 g of carbs, it is a pure protein-and-fat package. The vinaigrette uses 1 tsp of Dijon (about 0.2 g of carbs) and 2 tbsp of olive oil as the main fat source. The leafy greens add under 0.5 g of net carbs per 50 g while providing volume, fiber and micronutrients like potassium and vitamin K.
Source: FDA - Advice on eating fish , USDA FoodData Central - Mackerel, smoked
How to Vary the Salad
Instead of the mustard vinaigrette, try a dollop of sour cream mixed with horseradish, a classic North-Sea pairing that turns out creamy and bold. For more punch, add a few capers or a hard-boiled egg. Smoked trout works as a near-identical swap for the mackerel.
Tips for the Best Result
- Check the mackerel carefully for bones first; even premium fillets often leave a few behind.
- Spin the greens thoroughly in a salad spinner; wet leaves will dilute the vinaigrette.
- Shake the vinaigrette in a small jar instead of stirring; it emulsifies far better that way.
- Slice the red onion paper-thin and soak it briefly in cold water to mellow the bite.
Nutrition values
| Nutrient | Per 100 g | Per Serving | Keto Notes |
|---|---|---|---|
| Calories | approx. 215 kcal | approx. 490 kcal | A filling main meal. |
| A filling main meal. | |||
| Fat | approx. 17.5 g | approx. 40 g | Very high omega-3 share from the mackerel. |
| Very high omega-3 share from the mackerel. | |||
| Net carbs | approx. 0.9 g | approx. 2 g | Low; from greens, onion and vinaigrette. |
| Low; from greens, onion and vinaigrette. | |||
| Protein | approx. 11.4 g | approx. 26 g | Solid protein hit from the fish. |
| Solid protein hit from the fish. | |||
| Salt | approx. 0.9 g | approx. 2 g | Curing salt from the mackerel dominates; do not add salt. |
| Curing salt from the mackerel dominates; do not add salt. | |||
Note: Nutrition values are estimated averages per 100 g and per serving and may vary depending on ingredients, brands, portion size, and preparation. They do not replace individual nutrition or medical advice.
FAQ
Is smoked mackerel keto-friendly?
Yes, smoked mackerel has 0 g of carbs, plenty of omega-3 and is one of the best keto staples you can grab from any supermarket.
Can I prepare the vinaigrette ahead of time?
Yes, the mustard vinaigrette keeps for 4 to 5 days in a sealed jar in the fridge. Give it a firm shake before serving.
How salty is the dish?
Smoked mackerel is naturally salty (approx. 1.5 to 2 g of salt per 100 g), so do not add any extra salt to the salad.