Recipe description
June 10, 2026
Mackerel Bean Salad
A gut-friendly mackerel bean salad bursting with fiber and flavor
High Protein
92%
Match for Gut Health
This score is based on all ingredients included in the food recipe and the data in the InnerBuddies database showing the effect of these ingredients on gut bacteria and functions.
Coming soon: personalization based on your profile and/or your gut microbiome test results.
Why this recipe fits you
- Rich in fiber from legumes and vegetables.
- Includes diverse plant foods for gut microbiota support.
- Balanced with fish protein and healthy fats.
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
200
grams
Bean, broad
100
tablespoon
Bean, black
100
tablespoon
Onion, red
1
piece
Lime
1
piece
Oil, olive
2
tablespoon
Fresh parsley
2
tablespoon
Salt
1
teaspoon
Black pepper
1
teaspoon
Instructions
1
Rinse the beans and drain well.
2
In a large bowl, combine the mackerel, broad beans, black beans, and finely chopped red onion.
3
Add the juice of the lime, olive oil, chopped parsley, salt, and black pepper to the bowl.
4
Toss everything together until well combined and serve immediately.
More Recipes For Your Gut
Nutrition
420 kcal
Calories
22 g
Protein
40 g
Carbohydrates
9 g
Fiber
6 g
Sugar
14 g
Fat
3 g
Saturated fat
0.8 g
Salt
FAQ
What are the main nutritional benefits of this Mackerel Bean Salad?
It combines protein-rich mackerel with fiber-rich beans, providing omega-3 fats and dietary fiber to support fullness, digestion, and gut health.
Is this salad suitable for vegetarians or vegans?
It isn’t vegan/vegetarian as written because it uses fish. To make it plant-based, replace the fish with a plant protein like tempeh or add more beans.
Can I use canned mackerel or fresh fillets?
Yes. Canned mackerel is quick and affordable; fresh fillets also work if you prefer.
What beans work well in this salad?
White or light beans such as cannellini, navy, or chickpeas pair well with mackerel.
How should I store leftovers?
Refrigerate in an airtight container within two hours of making it; use within 2–4 days.
Is the recipe gluten-free?
Yes, as written it’s naturally gluten-free as long as you don’t add gluten-containing dressings or ingredients.
How much fiber and protein does a serving provide?
It depends on portions, but you’ll get protein from the mackerel and fiber from the beans, supporting fullness and digestion.
How can I make this on busy weeknights?
Use canned beans, keep the mackerel ready, and chop ingredients ahead for quick assembly.
What allergens should I watch for?
Fish and legumes are present; check labels for added ingredients and watch for cross-contact.
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