Recipe description
June 22, 2026
Baby potato salad with mackerel
Gentle potato salad with mackerel for steady digestion and balance.
Family Friendly
Kid Friendly
Protein 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.
Your Microbiome Match
Connect your microbiome test results to see how this recipe matches your personal gut profile.
—
Microbiome match
Log in or add a microbiome test to unlock your personal recipe match based on your gut microbiome results.
Unlock your personal microbiome match
Log in or create an account to connect your test results and personalize recipe recommendations.
Alignment with Your Personal Profile
Create a free account to see how well this recipe aligns with your diets, allergies, intolerances and selected health topics.
--
Overall
Create a profile to see how this recipe matches your dietary preferences.
You indicated the following dietary preferences:
This recipe supports the following dietary preferences:
Create a profile to see how this recipe matches your selected allergies.
You indicated the following allergies:
We found the following allergens in the recipe ingredients: fish, egg, mustard, sulfites, tree_nut
Create a profile to see how this recipe matches your selected intolerances.
You indicated the following intolerances:
We found the following intolerances in the recipe ingredients: histamine
Create a profile to see how well the recipe aligns with selected gut-related topics such as IBS, bloating or reflux.
You indicated the following gastrointestinal conditions:
Ingredients in this recipe may be relevant to the following gastrointestinal conditions:
Create a profile to see how well the recipe aligns with your selected health objectives.
You indicated the following health objectives:
Ingredients in this recipe may be relevant to the following health objectives:
Unlock your personal recipe match
Create a free account and complete a short profile to replace these placeholders with your personal recipe scores.
✓ Save diets and preferences
✓ Check allergies and intolerances
✓ Match recipes to gut goals
✓ Save better recipe recommendations
Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from potatoes and their resistant starch when cooled.
- Includes omega-3 rich mackerel for balanced inflammation support.
- Simple, quick preparation with minimal heavy sauces.
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
Baby potato
12
piece
Mackerel
2
piece
Onion, red
1
piece
Mayonnaise
12
teaspoon
Mustard
2
teaspoon
Oil, olive
1
tablespoon
Lemon juice
2
teaspoon
Dill
2
teaspoon
Caper
1
tablespoon
Chives
2
teaspoon
Salt
1
teaspoon
Black pepper
0.5
teaspoon
Instructions
1
Boil the baby potatoes in salted water until tender, about 15-20 minutes.
2
Drain the potatoes and let them cool down.
3
Once cooled, cut the potatoes into halves or quarters.
4
In a bowl, mix the cooled potatoes with olive oil, lemon juice, salt, and black pepper.
5
Flake the mackerel into large pieces and gently fold it into the potato mixture.
6
Garnish with chopped parsley before serving.
More Recipes For Your Gut
86% Gut Health
82% Gut Health
93% Gut Health
92% Gut Health
85% Gut Health
88% Gut Health
Nutrition
290 kcal
Calories
13 g
Protein
26 g
Carbohydrates
3 g
Fiber
2 g
Sugar
14 g
Fat
2 g
Saturated fat
0.6 g
Salt
FAQ
What are the main ingredients and possible substitutes for this baby potato salad with mackerel?
The dish centers on baby potatoes and mackerel, with a light dressing and herbs. If needed, you can swap the potatoes for small boiled potatoes and use tuna or sardines if you don’t eat mackerel.
Is this dish suitable for babies or young children?
Not intended for infants under 12 months. For older children, keep salt low and check for bones; consult a pediatrician if you have concerns.
What are the health benefits of this combination?
Potatoes provide dietary fiber and resistant starch when cooled; mackerel offers protein and omega-3 fats; together they support gut-friendly nutrition.
Can I make this vegetarian or vegan?
Yes. Replace the mackerel with plant proteins (like marinated tofu or beans); the salad will be vegetarian, though the protein content will differ.
How should I store leftovers?
Refrigerate promptly in an airtight container for 2–3 days; if possible, keep the dressing separate and toss before serving.
How can I make this gluten-free or lower in salt?
Use gluten-free condiments; check labels for mustard and mayo; reduce salt and flavor with lemon juice, dill, and herbs.
Can I use regular potatoes instead of baby potatoes?
Yes; cut them into bite-sized pieces, cook until tender, then cool; cooking time will be longer.
Should I use canned or fresh mackerel?
Both work. Choose sustainable options; drain canned mackerel; if using fresh, cook and flake, removing bones.
Can I make this ahead and serve it cold or at room temperature?
Yes; it’s well-suited to make-ahead and serve cold or at room temperature; refrigerate until serving.
How can I tailor the flavor for kids or picky eaters?
Start with a simple dressing of olive oil and lemon; use mild herbs; avoid strong spices; add yogurt or mayo if tolerated.
Your Gut Has a Story. Read It — Then Fix Potential Problems
Full microbiome sequencing + Gut Health Index. Metabolic pathways, diversity, keystone species. Personalized plans available (diet, supplements, diary, recipes). EU lab + Maastricht University spin-off + GDPR-safe.