Recipe description
June 10, 2026
Mackerel Sourdough Toast with Pickles
Mackerel Sourdough Toast with Pickles: gut-friendly, fiber-rich flavor
Fermented Foods
High Protein
82%
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 omega-3 from mackerel and fiber from sourdough bread.
- Fermented components (sourdough and pickles) add gut-friendly flavor.
- Balanced with protein, healthy fats, and fiber for satiety and 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
Mackerel
1
piece
Bread, sourdough
4
slice
Gherkin
2
piece
Oil, olive
1
tablespoon
Fresh dill
1
tablespoon
Instructions
1
Toast the sourdough bread slices until golden brown.
2
In a bowl, mix the mackerel with olive oil and finely chopped fresh dill.
3
Spread the mackerel mixture evenly on top of the toasted sourdough.
4
Slice the gherkins and arrange them on top of the mackerel.
5
Serve immediately as a nutritious snack or light meal.
More Recipes For Your Gut
Nutrition
380 kcal
Calories
22 g
Protein
40 g
Carbohydrates
5 g
Fiber
4 g
Sugar
14 g
Fat
2 g
Saturated fat
1.0 g
Salt
FAQ
Is mackerel a healthy option to eat regularly, and are there any allergy or mercury considerations?
Mackerel provides protein and omega-3s and can fit a balanced diet when eaten in moderation. If you have a fish allergy, are pregnant, or are concerned about mercury, follow local guidance and choose lower-mercury options and appropriate portions.
What makes sourdough toast gut-friendly and what role do pickles play?
Sourdough can be easier to digest for some people and adds fiber; pickles add plant diversity and flavor. Probiotic content in pickles depends on the fermentation, and not all pickles contain live cultures.
Can I substitute mackerel with another fish or a plant-based option?
Yes. You can use other fish such as salmon or sardines, or plant options like hummus with vegetables or avocado on toast.
Is this recipe gluten-free?
As written, no, because it uses sourdough bread. To make it gluten-free, use certified gluten-free sourdough or gluten-free bread.
How should I store leftovers?
Store leftovers in the fridge and consume within 1–2 days. Keep the fish cold and reheat gently.
What portion size is appropriate for a balanced meal?
One slice of toast with toppings is a light meal. Add a side salad or extra vegetables to boost fiber and fullness.
How can I boost fiber in this meal?
Choose whole-grain or high-fiber sourdough, add more vegetables on the toast or as a side, and select pickles with more vegetables.
Are pickles high in sodium, and how can I manage that?
Yes, pickles can be high in salt. Look for lower-sodium options or rinse and pat them dry; balance with plenty of water and other low-salt foods.
Is this suitable during pregnancy or for young children?
During pregnancy, follow local guidelines on fish and mercury; ensure the fish is well cooked and avoid raw fish. For young children, offer small portions and ensure the fish is fully cooked.
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.