Recipe description
August 2, 2026
Anti-Inflammatory Mackerel Herb Soup
A soothing herb soup with mackerel for nourishing, balanced everyday eating.
Anti-Inflammatory
Omega-3 Rich
High Omega-3
80%
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, tree_nut, milk, peanut, celery, mustard, sesame, sulfites, lupin, shellfish
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We found the following intolerances in the recipe ingredients: histamine
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Takes about 2 minutes.
Why this recipe fits you
- Provides protein and omega-3 fats from mackerel alongside olive oil.
- Includes polyphenol-rich herbs, onion, garlic, and lemon for flavor and plant variety.
- A practical, minimally processed soup with no added sugar or refined carbohydrates.
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
Herbs
3
tablespoon
Onion
1
piece
Garlic
2
clove
Oil, olive
2
tablespoon
Vegetable broth
4
cup
Lemon juice
1
teaspoon
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Instructions
1
Heat olive oil in a large pot over medium heat. Add chopped onion and garlic, sauté until softened, about 5 minutes.
2
Add vegetable broth and bring to a gentle simmer. Add mackerel pieces and cook for 5-7 minutes until fish is flaky.
3
Stir in fresh herbs, lemon juice, salt, and black pepper. Simmer for another 2-3 minutes to blend flavors.
4
Remove from heat. Serve warm in bowls, optionally garnished with extra herbs or a drizzle of olive oil.
More Recipes For Your Gut
Nutrition
470 kcal
Calories
29 g
Protein
10 g
Carbohydrates
2 g
Fiber
4 g
Sugar
34 g
Fat
7 g
Saturated fat
2.1 g
Salt
FAQ
How many servings does this mackerel herb soup make?
The recipe makes 2 servings.
What type of mackerel can I use?
Use fresh or thawed mackerel fillets or pieces. Choose a species appropriate to local fish-consumption guidance.
Can I use frozen mackerel?
Yes. Thaw it safely in the refrigerator first, then remove excess moisture before adding it to the soup.
How do I know when the mackerel is cooked?
It should be opaque and flake easily. For food safety, fish should reach about 63°C in the thickest part.
Can I use dried herbs instead of fresh herbs?
Yes. Use a smaller amount of dried herbs, add them with the broth, and adjust the seasoning to taste.
How can I make the soup less salty?
Choose low-salt vegetable broth and add the salt gradually. Taste before adding the full amount.
How should I store leftover mackerel soup?
Cool it promptly, refrigerate it in a covered container, and use it within 1–2 days. Reheat it thoroughly once.
Is this soup anti-inflammatory?
Mackerel provides omega-3 fats and herbs provide plant compounds, but no single food treats inflammation. Enjoy it as part of a varied, balanced diet.
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