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Mackerel Salad

This quick and easy Mackerel Salad is a healthy, low-mercury alternative to tuna salad, and is perfect for lettuce wraps and sandwiches, packed lunches and light dinners.

Prep Time
5 mins
Total Time
5 mins
Servings: 2 people
Calories: 175 kcal
Course: Salad
Cuisine: American

Ingredients

  • 4 ounces can mackerel, oil drained King Oscar Mackerel recommended
  • ⅓ cup greek yogurt or mayo (divided) (Use mayo to stay dairy-free)
  • ¼ cup raisins or dried cranberries (optional)
  • 2 tablespoons relish, dill or sweet
To Serve (Optional):
  • whole grain bread, romaine lettuce, tomato slices, red onion slices, sweet bell pepper slices

Instructions

    Cup of Yum
  1. Add the mackerel, half the yogurt or mayo, and any other desired ingredients to a bowl. Use a fork to mix together the ingredients, adding the remaining yogurt or mayo if desired.
  2. Serve immediately with desired ingredients, or keep chilled for a packed lunch.Leftovers: Store leftover mackerel salad for up to 2-3 days in the fridge.

Notes

  • Recipe variations: Make sure to adjust the amount of yogurt or mayonnaise if to your preferences.
  • Nutrition information does not include optional fruit or serving add-ons.
  • More veggies: Add finely diced celery or red onion to the salad
  • More protein: Add sunflower seeds
  • Add herbs: Add thyme, chopped parsley or green onion

Nutrition Information

Calories 175kcal (9%) Carbohydrates 19g (6%) Protein 17g (34%) Fat 4g (6%) Saturated Fat 1g (5%) Cholesterol 46mg (15%) Sodium 396mg (17%) Potassium 307mg (9%) Fiber 1g (4%) Sugar 1g (2%) Vitamin A 246IU (5%) Vitamin C 1mg (1%) Calcium 178mg (18%) Iron 2mg (11%)

Nutrition Facts

Serving: 2people

Amount Per Serving

Calories 175

% Daily Value*

Calories 175kcal 9%
Carbohydrates 19g 6%
Protein 17g 34%
Fat 4g 6%
Saturated Fat 1g 5%
Cholesterol 46mg 15%
Sodium 396mg 17%
Potassium 307mg 7%
Fiber 1g 4%
Sugar 1g 2%
Vitamin A 246IU 5%
Vitamin C 1mg 1%
Calcium 178mg 18%
Iron 2mg 11%

* Percent Daily Values are based on a 2,000 calorie diet.