Tinned Mackerel on Sourdough with Pickled Onion
Smoked mackerel flaked onto toasted sourdough with a tangy pink pickled onion, lemon, and cracked pepper. Cheap, oily-fish rich, feels genuinely like a meal.
410
Calories
28g
Protein
30g
Carbs
19g
Fat
GLP-1 Tip
Oily fish delivers omega-3s and a big protein hit from a shelf-stable tin — useful when cooking feels like too much effort. The acidity of the pickled onion helps cut through the richness, which can otherwise feel heavy on queasy mornings.
Easy on stomachHigh ProteinOmega 3Dairy Free
Ingredients
Serves 1 · 5 min prep · 3 min cook
Method
- 1
Quick-pickle ¼ small thinly sliced red onion in 1 tsp red wine vinegar and a pinch of salt.
~3 min
- 2
Toast 1 slice sourdough (60g).
~3 min
- 3
Flake 1 tin smoked mackerel fillets in spring water (around 90g drained) over the toast, drizzle with 1 tsp olive oil and ½ tsp lemon juice.
~1 min
- 4
Top with the drained pickled onion, a pinch of dill, and plenty of black pepper.
~1 min
Chef Notes
Spring-water mackerel has a cleaner taste than oil-packed for breakfast. Press the flakes lightly into the toast so they don't roll off with the first bite.
Allergens
FishGluten
Substitutions
Use gluten-free sourdough for coeliac, or swap mackerel for 100g smashed butter beans for a vegetarian version.
This is not medical advice. Consult your prescribing physician about dietary changes. Nutritional values are estimates and may vary.