Recipe description
July 28, 2026
Anti-Inflammatory Mackerel Herb Skillet
A flavorful mackerel skillet that supports digestion through herbs and fiber.
Anti-Inflammatory
Omega-3 Rich
Antioxidant Rich
82%
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, egg
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Takes about 2 minutes.
Why this recipe fits you
- Omega-3 rich mackerel provides high-quality protein and healthy fats.
- Herbs and olive oil supply polyphenols and plant diversity.
- Included whole-grain bread contributes fiber and balanced carbohydrates for a quick weeknight 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
Oil, olive
2
tablespoon
Garlic
2
clove
Shallot
1
piece
Basil
2
tablespoon
Parsley
1
tablespoon
Lemon juice
1
teaspoon
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Bread, whole grain
2
slice
Instructions
1
Pat the mackerel fillets dry with paper towels and season both sides with salt and black pepper.
2
Heat olive oil in a skillet over medium heat. Add minced garlic and chopped shallot, sauté for 1-2 minutes until fragrant.
3
Place mackerel fillets in the skillet, skin-side down if applicable. Cook for 4-5 minutes per side until fish is opaque and flakes easily.
4
In the last minute of cooking, add chopped fresh basil and parsley to the skillet, gently stirring to wilt the herbs.
5
Squeeze fresh lemon juice over the cooked mackerel and remove from heat.
6
Serve immediately with toasted whole grain bread on the side.
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Nutrition
465 kcal
Calories
31 g
Protein
15 g
Carbohydrates
4 g
Fiber
2 g
Sugar
30 g
Fat
4 g
Saturated fat
2 g
Salt
FAQ
Is this dish truly anti-inflammatory?
It features omega-3–rich mackerel and herbs with polyphenols; these ingredients are commonly linked to anti-inflammatory eating patterns, but this is not medical treatment.
Can I use other fish if I don’t have mackerel?
Yes—salmon, sardines, or trout can work; adjust the cooking time as needed.
How should I store leftovers?
Refrigerate promptly in an airtight container for 1–2 days; reheat gently.
Is this dish gluten-free?
The core recipe is gluten-free; use gluten-free bread if serving on the side.
Can I omit the salt?
You can reduce or omit salt to taste; herbs and lemon still provide flavor.
Do I need to skin the mackerel?
If using fillets with skin, cook skin-side down; remove the skin if you prefer.
What are good sides to boost fiber?
Pair with roasted vegetables, quinoa, brown rice, or whole-grain bread; or serve with a fiber-rich salad.
Can I make this ahead?
Best cooked fresh; you can prep garlic, shallot, and herbs in advance, but avoid reheating cooked fish.
How do I adjust cooking times for thicker fillets?
Thicker fillets may need a bit longer; check for opaque flesh and flakiness.
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