Recipe description
June 20, 2026
Mackerel salad with potato and cucumber
Fiber-friendly mackerel salad with potato and cucumber for balanced digestion.
84%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from potato and cucumber supports digestion.
- Includes protein-rich mackerel and healthy fats for satiety.
- Plant diversity from vegetables and fiber-rich ingredients.
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
Potato, peeled
2
piece
Cucumber
1
bowl
Olive oil
2
tablespoon
Lemon juice
1
teaspoon
Salt
1
teaspoon
Black pepper
1
teaspoon
Fresh dill or parsley
1
tablespoon
Instructions
1
Peel and dice the potatoes, then boil in salted water until tender, around 15 minutes.
2
Drain the potatoes and let them cool.
3
While the potatoes are cooling, wash and slice the cucumber.
4
In a large mixing bowl, combine the cooled potatoes, sliced cucumber, and flaked mackerel.
5
In a small bowl, whisk together olive oil, lemon juice, salt, and black pepper.
6
Pour the dressing over the salad and toss gently to combine.
7
Garnish with fresh dill or parsley before serving.
More Recipes For Your Gut
Nutrition
480 kcal
Calories
28 g
Protein
42 g
Carbohydrates
6 g
Fiber
6 g
Sugar
24 g
Fat
5 g
Saturated fat
0.9 g
Salt
FAQ
Is this mackerel salad a good weeknight dinner?
Yes—it's quick to prepare and balances protein, carbs, and vegetables; you can also make it ahead for a firmer texture.
Can I use canned mackerel or does it need to be fresh?
Canned mackerel works fine—drain well, choose water- or olive oil-packed, and watch sodium.
How should I store leftovers?
Refrigerate promptly in an airtight container, within 2 hours of making; enjoy within 1–2 days; keep the dressing separate if possible.
Is this gluten-free?
Yes, as written; check labels on any dressings or add-ins to ensure they’re gluten-free.
What potatoes are best and how can I cook ahead for a firmer bite?
Use waxy potatoes (e.g., Yukon Gold or new potatoes); boil or steam until just tender, cool fully, then refrigerate to help them firm up.
How can I make it more filling or fiber-rich?
Add extra vegetables or a handful of beans or lentils, or serve with a whole-grain side.
Can I swap cucumber for another vegetable?
Yes—bell pepper, radish, or shredded carrot can work while keeping crunch.
Is it safe for pregnant people?
Fish intake should follow local guidance; choose lower-mercury mackerel when possible, limit portions if advised, and check with a healthcare provider.
How should I dress the salad?
A simple olive oil and lemon dressing with salt and pepper is classic; you can also use a yogurt-based dressing.
How does this dish fit into a gut-friendly diet?
It combines protein (mackerel), fiber (potatoes and vegetables), and hydration (cucumber); cooling potatoes increases resistant starch for gut health.
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