Recipe description
June 19, 2026
Endive mash with mackerel
A fiber-rich, balanced mash promoting gentle digestion and variety.
Omega-3 Rich
Fiber 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
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from endive and the mash base.
- Contains omega-3 rich mackerel and plant polyphenols from vegetables.
- Balanced with protein, healthy fats, and moderate carbohydrates for steady energy.
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
Endive
2
bowl
Mackerel
2
piece
olive oil
2
tablespoon
Salt
1
teaspoon
pepper
1
teaspoon
Lemon juice
1
teaspoon
Instructions
1
Begin by washing the endive thoroughly and chopping it into small pieces.
2
In a large pot, heat the olive oil over medium heat and add the chopped endive. Sauté for about 5 minutes until wilted.
3
While the endive is cooking, prepare the mackerel by seasoning it with salt and pepper.
4
In a separate pan, cook the mackerel over medium heat until it is cooked through and flaky, about 5-7 minutes per side.
5
Once the endive is cooked, add lemon juice and season with salt and pepper to taste. Mix well.
6
Serve the endive mash topped with the cooked mackerel.
More Recipes For Your Gut
Nutrition
510 kcal
Calories
28 g
Protein
28 g
Carbohydrates
5 g
Fiber
2 g
Sugar
28 g
Fat
6 g
Saturated fat
1 g
Salt
FAQ
What is endive mash with mackerel?
It's a simple dish that pairs tender endive with a creamy mash and flaked mackerel, delivering fiber, protein and omega-3 fats for a balanced meal.
What are the main health benefits of this dish?
Endive provides plant fiber and polyphenols for gentle digestion; mackerel adds protein and omega-3 fats for satiety and heart health as part of a balanced diet.
Is this recipe gluten-free?
The core ingredients are naturally gluten-free, but check the mash base and seasonings for gluten-containing additives; use gluten-free dairy or alternatives if needed.
What can I substitute if I don’t eat fish?
Try plant-based proteins like chickpeas, tempeh, or lentils; you’ll miss the omega-3 from fish, though.
How should I store leftovers?
Cool quickly and refrigerate in an airtight container for 1–2 days; reheat gently before eating.
Can I prep this in advance?
You can prep the mash and endive ahead; reheat the components and combine with fish just before serving, or store them separately.
How should I season this dish?
Add lemon juice or zest, pepper, and herbs like dill or parsley; finish with a drizzle of olive oil.
What allergens are in this dish?
Contains fish (mackerel) and dairy if your mash uses milk; endive itself is not an allergen. Use dairy-free mash if needed.
What is the best way to cook the endive for this dish?
Cook the endive until tender by boiling, steaming, or sautéing, then fold into the mash or serve topped with mackerel.
Is this suitable for weeknights or meal-prep?
Yes—it's quick, balanced, and flexible with seasonal vegetables for variety.
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