Mackerel Recipes

I could list a hundred reasons why mackerel recipes are on the menu in our home every single week. Let's start with perhaps half a dozen.

This page was last updated by Bernard Preston on 26th March, 2019.

  1. Anything that IS good, TASTES damn good, can be prepared in seconds, is dirt cheap, tops the list. SLOW FOOD, MADE FAST. Very fast.
  2. Mackerel has ZERO carbohydrate, which makes it the perfect food to go on our healthy FREE WEIGHT LOSS PROGRAMS.
  3. It has protein of the highest calibre.
  4. It is rich in the fats that have now been proved umpteen times over to reduce blood pressure, delay that heart attack for two decades, increase the intelligence of your children, reduced attention deficit, stop senile dementia... I could go on and on.
  5. It's full of the anti-oxidant minerals like zinc, magnesium, selenium.
  6. It's very high in the B vitamin complex, and especially Vit B12, and Vitamin A that we should all be taking more of; vitamin D, in very short supply if live north or south of 40 degrees.
  7. Asthmatics taking vitamin D supplements are 50% less likely to have a severe attack requiring hospitalisation and cortisone treatment. It's likely but at this stage unproven that those getting large amounts of vitamin D regularly in their food would get the same protection.
  8. Those with adequate levels of vitamin D are far less likely to suffer from age related AMD, the most common cause of blindness in the elderly. Read more at lutein macular degeneration.
free weight loss programs just make it a little easier by controlling hunger pangs.

Calories are the little sh*ts that get into your wardrobe at night and sew your clothes tighter!!

Mackerel recipes with salad.

Mackerel Recipes

This you can literally throw together in five minutes.

  1. Peel the skin off your smoked mackerel (easy, it just peels off). Using a sharp knife remove the head and then slide the knife between the backbone and the flesh. It just peels away. Repeat on the other side.
  2. Wash some lettuce leaves, quarter a tomato, slice some cucumber and your other favourite salads. We regularly use radishes, avocado, celery and lay out on each plate. Tip: Just follow our Olive Garden Salad Recipe.
  3. Place a good scoop of your favourite dips. We like hummus and spicy Moutabel baba ghannouj, and dips made with cream cheese with our salad.

Our olive garden salad recipe would go so well with these mackerel recipes.

Moutabel baba ghannouj is a spicy eggplant recipe that will complement any fish recipes.

Those fats...

Fat gets a lot of bad press, but the fact of the matter, your brain and nerves are largely fat. Feed your baby no fat, and he'll be a moron. Literally, and as an adult you'll prematurely get senile dementia.

In 100 g of mackerel, there are 18 g of fat. Subdivided as follows:

  • Saturated fat: 4g
  • Mono-unsaturates: 7g
  • Poly-unsaturates: 4.3g

Poly unsaturated fatty acids PUFA

You've probably heard of the miracle food, Omega-3. These three fatty acids are PUFAs, and your 100g mackerel filet is very rich in them:

  • EPA: 0.5g
  • DPA: 0.1g
  • DHA: 0.7g (this is the one that protects your marbles!)

I've done a search of the net; there are literally hundreds of companies peddling Omega-3 soft gels, and the price varies widely. Buyer beware!

As a general rule:

  • They contain none of the extremely healthy mono-unsaturates.
  • Only Extend Life of those I checked has DPA.

Cost factor

We regularly (every week) bought a smoked mackerel whilst living in the Netherlands. They weigh around 280g, so roughly, once you've removed the head, skin, tail and spine, there are about two 100g portions.

Because it's already cooked (smoked), it's instantly ready. SLOW FOOD, MADE FAST. And it costs less than $2/ 100g.

  • To get the equivalent amount of Omega-3 as in 100g of mackerel you would need 3-5 softgels costing from Kirkland 14c, Puritans Pride 14.7c, Omega Cardio 34c, Health Store 56 cents, ExtendLife 135c. (all in $, all excl postage).

With postage, Puritans Pride (if you buy bulk) with postage will cost you 18.2c to get the equivalent Omega-3 in 100g mackerel.

  • It does make some sense to take fish oil capsules but, for my money, I'd rather eat more fish. Cheaper and nicer, but you won't be eating fish every day. It's real chiropractic help for your bones, your cartilage, your nervous system, your immune system...

Fish vs Fish Oil

Comparing the price of apples and oranges is a vain exercise; with whole fish verses oil too. With your 100g mackerel recipes, you're not only getting the anti oxidant, but also 26g of high quality protein, antioxidant minerals and vitamins, mono unsaturated fatty acids, and other PUFAs than Omega 3 and vitamin D; all good stuff.

However even better than food rich in vitamin D is regular exposure to sunshine; surprisingly at noon it is less damaging to the skin.

It all comes back to philosophy. Do you trust what nature made over and above what factories can manufacture? Or would you rather get your foodstuffs out of a bottle? Or, indeed, a combination of the two.

Are you a vegetarian?

Then you won't like our mackerel recipes.


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You have to work quite hard to get enough omega-3 from a vegetable source. The best sources are flax seed and walnuts, but they must be freshly ground, or cracked.

The omega 3 is very strong antioxidant; the downside is that the moment it comes into contact with the air it starts going rancid.

I grind my flaxseed daily, and either crack my own walnuts or enjoy them vacuum packed.

Use a tablespoon of freshly ground flaxseed in with your muesli; I always add it to our low GI bread to increase the fat content and lower the glycemic index of the starch.

Flaxseed grinder

Use a dedicated, inexpensive coffee grinder for your flaxseed and other herbs and spices; it doesn't enhance the flavour of your fresh roast!

Living far from the ocean?

If you, like me now that I've retired to sunny South Africa, live from from the sea, then you'll know that it's very difficult to get fresh fish, and especially cold water fish; mackerel recipes are simply not available. The alternatives are very expensive imported salmon from the fjords of Norway, or our own west coast canned pilchards.

We make pilchard fish cakes weekly for the omega-3 instead.

Pilchards Lucky Star.

Useful links

  • symptoms of cervical stenosis
Rich in fish oil mackerel recipes are great for aging joints and ailing hearts.

  1. Bernard Preston
  2. Healthy choice foods
  3. Mackerel Recipes

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56 Groenekloof Rd,

Hilton, KZN

South Africa