Recipe description
June 18, 2026
Salad with mackerel, potato and green beans
Fiber-rich potatoes and green beans meet omega-3 mackerel in a fresh, gut-friendly salad.
Omega-3 Rich
Protein Rich
92%
General Gut Health Match
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We found the following allergens in the recipe ingredients: fish, tree_nut
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from potatoes and green beans.
- Omega-3 rich mackerel provides protein and healthy fats.
- Diverse plant foods and polyphenols support gut-friendly variety.
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
4
piece
Bean, green
12
tablespoon
Lettuce
1
bowl
Cherry tomatoes
1
cup
Onion, red
0.5
piece
Oil, olive
2
tablespoon
Lemon
1
piece
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Dill
1
teaspoon
Instructions
1
Boil the peeled potatoes in salted water until tender, about 15 minutes. Drain and let cool.
2
Trim the green beans and steam them for about 5 minutes until bright green and tender-crisp.
3
In a bowl, combine the cooled potatoes, green beans, and mackerel.
4
Drizzle with olive oil and the juice of one lemon. Season with salt and black pepper.
5
Toss gently to combine all the ingredients and serve fresh.
More Recipes For Your Gut
Nutrition
420 kcal
Calories
22 g
Protein
40 g
Carbohydrates
7 g
Fiber
6 g
Sugar
16 g
Fat
3 g
Saturated fat
1.0 g
Salt
FAQ
What makes this salad a good source of fiber and protein?
It pairs mackerel (protein and omega-3) with potatoes and green beans (fiber and prebiotic fibers) for a balanced, satisfying meal.
Can I use fresh mackerel or canned mackerel? Any preference?
Canned mackerel is convenient and works well; fresh mackerel is fine too—just make sure it’s cooked and any bones are removed; drain canned fish before mixing.
How should I store leftovers, and how long will they keep?
Refrigerate in a sealed container and eat within 1–2 days for best quality.
Is this salad suitable for a vegetarian or vegan diet?
It’s not vegetarian as written due to the mackerel; to make it vegan, replace the fish with a plant protein like chickpeas or white beans.
Can I adapt this recipe for a gluten-free or dairy-free diet?
Yes. It’s naturally gluten-free and dairy-free unless you add gluten-containing croutons or dressings.
How many servings and approximate calories per serving?
Serves 2–3. Calorie per serving depends on exact ingredients, but you can expect roughly 300–450 kcal per serving with standard ingredients.
Are there any safety considerations for pregnant people regarding the mackerel or fish consumption?
Mackerel provides omega-3s; for pregnancy, follow local guidelines on fish portions and choose varieties with lower mercury when possible. Generally, vary your fish within weekly limits.
How can I make this salad ahead for lunches during the week?
Cook the components, cool, and store separately or together with the dressing kept separate until serving; refrigerate up to 2 days.
What are easy substitutions if potatoes or green beans aren’t available?
Swap in other fiber-rich options like cooked quinoa, lentils, chickpeas, or roasted vegetables; adjust cooking times accordingly.
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