Recipe description
July 29, 2026
Anti-Inflammatory Mackerel Herb Salad
A bright, fiber-rich mackerel herb salad for everyday digestion.
Anti-Inflammatory
Omega-3 Rich
High Protein
88%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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Overall
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We found the following allergens in the recipe ingredients: fish, sulfites, tree_nut
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from greens and onions, supporting gut-friendly intake.
- Includes omega-3–rich mackerel and olive oil for healthy fats.
- Colorful herbs and greens provide polyphenols and plant diversity.
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
Mixed vegetables
2
cup
Fresh herbs
0.5
cup
Lemon juice
1
tablespoon
Oil, olive
2
teaspoon
Onion, red
0.5
piece
Salt
0.25
teaspoon
Black pepper
0.125
teaspoon
Instructions
1
Flake the mackerel into bite-sized pieces, removing any bones if necessary.
2
In a large bowl, combine mixed greens and chopped fresh herbs.
3
Thinly slice the red onion and add to the greens.
4
Add flaked mackerel to the bowl.
5
Drizzle with lemon juice and olive oil, then season with salt and black pepper.
6
Gently toss all ingredients together and serve immediately.
More Recipes For Your Gut
Nutrition
275 kcal
Calories
22 g
Protein
4 g
Carbohydrates
2 g
Fiber
2 g
Sugar
18 g
Fat
3.5 g
Saturated fat
0.7 g
Salt
FAQ
What are the main health benefits of this salad?
It provides omega-3 fats from mackerel and fiber from greens, plus polyphenols from the herbs, supporting a balanced, gut-friendly meal.
Can I substitute the mackerel with another protein?
Yes. Salmon, sardines, or tuna from a can work; for a vegetarian option, try chickpeas or avocado.
How should I store leftovers?
Best eaten fresh; if you have leftovers, refrigerate in an airtight container and use within 24 hours.
Is the recipe gluten-free and dairy-free?
Yes, as written it contains no gluten or dairy.
What are the common allergens in this recipe?
Fish (mackerel) and onion are the main potential allergens; adjust if needed for allergies.
How many servings does this make?
The recipe yields 2 servings; you can scale the ingredients as needed.
How can I adjust the flavor to my taste?
Vary the lemon juice, salt, and pepper, or add more herbs; a cucumber or avocado can add texture.
How long does it take to prepare?
About 10 minutes to assemble once ingredients are prepped.
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