Recipe description
September 29, 2026
Anti-Inflammatory Mackerel Herb Bowl
A flavorful mackerel bowl with fresh herbs and gentle gut-friendly nourishment.
Anti-Inflammatory
Omega-3 Rich
High Fiber
88%
General Gut Health Match
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Overall
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We found the following allergens in the recipe ingredients: fish, wheat, egg, tree_nut, sulfites
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Takes about 2 minutes.
Why this recipe fits you
- Combines protein-rich mackerel with omega-3 fats, whole grains, vegetables, and seeds.
- Includes several plant foods, fresh herbs, garlic, and olive oil for flavor and dietary variety.
- Balanced with fiber-rich carbohydrates, healthy fats, and protein for a satisfying meal.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Mackerel
2
piece
Fresh herbs
2
tablespoon
Rice, brown
1
cup
Cucumber
1
piece
Avocado
1
piece
Lime juice
1
teaspoon
Oil, olive
1
tablespoon
Parsley
1
tablespoon
Seed, linseed or flaxseed
1
tablespoon
Salt
1
teaspoon
Black pepper
1
teaspoon
Garlic
1
piece
Instructions
1
Rinse the brown rice and cook according to package directions until tender, then set aside.
2
Pat the mackerel fillets dry, season with salt, black pepper, and a little lime juice.
3
Heat olive oil in a skillet over medium heat and cook the mackerel for 3-4 minutes per side until cooked through.
4
Thinly slice the cucumber, dice the avocado, and mince the garlic.
5
Chop the fresh herbs and parsley, and combine with flaxseed in a small bowl.
6
Assemble bowls with brown rice, mackerel, cucumber, and avocado.
7
Top with the herb mixture and serve with an extra squeeze of lime juice.
More Recipes For Your Gut
Nutrition
550 kcal
Calories
25 g
Protein
36 g
Carbohydrates
8 g
Fiber
3 g
Sugar
36 g
Fat
7 g
Saturated fat
2.8 g
Salt
FAQ
How many servings does this mackerel herb bowl make?
The recipe makes 2 servings.
How do I cook the brown rice?
Rinse the rice and cook it according to the package directions until tender.
How long should I cook the mackerel?
Cook the fillets in olive oil over medium heat for about 3–4 minutes per side, until cooked through.
How can I tell when the mackerel is done?
It should be opaque in the center and flake easily with a fork. If using a thermometer, aim for 63°C.
Can I use frozen mackerel?
Yes. Thaw it safely in the refrigerator, pat it dry, and cook it as directed.
What can I use instead of brown rice?
You can use quinoa, barley, whole-grain rice, or another cooked grain.
Can I prepare the bowl ahead of time?
Cook the rice and mackerel ahead, then refrigerate them separately. Add the avocado and herbs just before serving.
How long can leftovers be stored?
Refrigerate leftovers promptly in airtight containers and use them within 1–2 days, especially because they contain cooked fish.
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