Recipe description
July 27, 2026
Anti-Inflammatory Mackerel Herb Wrap
A light mackerel wrap that supports digestion and fiber diversity.
Omega-3 Rich
High Protein
83%
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, egg, sulfites, tree_nut
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Takes about 2 minutes.
Why this recipe fits you
- Rich in omega-3 from mackerel and fiber from a whole-grain wrap.
- Herbs and olive oil add polyphenols and healthy fats.
- Simple, balanced mix of protein, fiber, and fats for gut-friendly meals.
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
Wrap, whole grain
2
piece
Basil
2
teaspoon
Parsley
1
tablespoon
Lime juice
1
teaspoon
Oil, olive
1
teaspoon
Black pepper
0.5
teaspoon
Lettuce
4
piece
Instructions
1
Lay out two whole grain wraps on a clean surface.
2
Place one mackerel fillet in the center of each wrap.
3
Scatter fresh basil and parsley over the mackerel.
4
Drizzle each wrap with lime juice and a teaspoon of olive oil.
5
Sprinkle lightly with black pepper to taste.
6
Place two lettuce leaves on top of the herbs.
7
Fold the sides of the wrap inward, then roll tightly from the bottom to enclose the filling.
8
Serve immediately or wrap in parchment paper for later.
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Nutrition
360 kcal
Calories
28 g
Protein
30 g
Carbohydrates
4 g
Fiber
2 g
Sugar
22 g
Fat
3 g
Saturated fat
0.6 g
Salt
FAQ
What are the key health benefits of this mackerel herb wrap?
It provides protein and omega-3 fats from the mackerel, fiber from the wrap, and polyphenols from the herbs that may support digestion and gut health.
Can I swap mackerel for another fish or use canned mackerel?
Yes. Use cooked, flaked fish like tuna or salmon, or canned mackerel; adjust salt and texture as needed.
Is this recipe suitable during pregnancy or for young children?
In general it can be eaten in moderation; choose low-mercury fish (Atlantic mackerel is usually fine) and follow local guidance or consult a healthcare provider if unsure.
Is this gluten-free or can I make it gluten-free?
The wraps are typically wheat-based; substitute with a gluten-free wrap.
How should I store leftovers or prepare ahead?
Assembled wraps can be refrigerated for up to 1 day; best eaten fresh.
Are there good vegan or vegetarian substitutions?
Yes. Replace the fish with plant proteins like chickpeas and add omega-3 from flaxseed or walnuts, or use marinated tempeh.
What are the common allergens I should be aware of?
Contains fish and gluten if using a standard wrap; check the ingredient labels. Herbs are generally safe for most people.
Can I serve this warm or does it taste best cold?
It tastes good cold or at room temperature; you can warm it briefly, but it may lose some crispness.
How should I adjust the servings if I only want one wrap?
Halve the ingredients to make one wrap; or keep the amounts for two wraps if you want two servings.
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