Recipe description
June 25, 2026
Whole-grain pasta salad with mackerel
Fiber-rich whole-grain pasta with mackerel for balanced digestion.
Whole Grains
Fiber Rich
High Protein
88%
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: egg, fish, tree_nut, sulfites
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from whole-grain pasta.
- Includes protein and omega-3 fats from mackerel.
- Balanced combination supports satiety and gut-friendly digestion.
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
Pasta, whole grain
2
cup
Mackerel
1
piece
Oil, olive
2
tablespoon
Bell Pepper
1
piece
Cherry tomatoes
1
cup
Cucumber
0.5
piece
Parsley
1
tablespoon
Lemon juice
1
tablespoon
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Instructions
1
Cook whole grain pasta according to package instructions until al dente.
2
Drain the pasta and rinse under cold water to cool.
3
In a large bowl, combine the cooled pasta, diced mackerel, chopped bell pepper, halved cherry tomatoes, and diced cucumber.
4
In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
5
Pour the dressing over the salad and toss gently to combine.
6
Garnish with parsley and serve immediately.
More Recipes For Your Gut
Nutrition
460 kcal
Calories
25 g
Protein
58 g
Carbohydrates
8 g
Fiber
4 g
Sugar
14 g
Fat
2.5 g
Saturated fat
1.0 g
Salt
FAQ
What are the main health benefits of this whole-grain pasta salad with mackerel?
It pairs fiber-rich whole-grain pasta with protein and healthy fats from mackerel, supporting fullness, steady energy, and gut health when eaten as part of a varied diet.
Is this dish gluten-free?
No. It uses whole-grain pasta, which contains gluten. You can substitute gluten-free pasta if needed.
Does it provide omega-3 fatty acids?
Yes. Mackerel adds omega-3 fats; the amount depends on the portion you serve.
How long does it take to prepare?
About 20–30 minutes total (cook pasta, mix in veggies and fish).
How should I store leftovers?
Cool quickly and refrigerate within 2 hours; use leftovers within 2–3 days.
Can I use canned mackerel?
Yes. Canned mackerel works well; choose in oil or water, and drain before mixing.
What are good substitutions for different diets?
For a non-fish option, use legumes (e.g., chickpeas) or tofu; add more vegetables for fiber.
What portion size should I aim for?
A typical serving is roughly 1 cup cooked pasta with toppings, plus the fish; adjust to appetite.
Is it safe during pregnancy or for people with fish allergies?
If you have a fish allergy, avoid it. For pregnancy, eat fish in moderation and follow local guidelines on mercury; choose low-mercury options and consult a clinician if unsure.
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