• Amy Lippert, NTP

Paleo Wild Mackerel Salad

Updated: Jun 15

I am always on the lookout for a quick and nutritious lunch, and this easy wild mackerel salad is so good, super easy, and way better than tuna, plus it's egg free! I love this tender and meaty mackerel salad with lots of bright lemon and creamy avocado, it's the perfect lunch for busy weeks and packs well for trips to the pool this summer! Say hello to your newest favorite fish salad this summer!



Canned Mackerel Salad Recipe


Why Wild Caught Fish?


Mackerel is a wild caught fish that is not farmed and is considered a sustainable source of seafood. Not only is this so much better for the environment, but it is so much better for you too! Wild caught mackerel is caught from the sea, not a holding tank and has lived its life free to eat what it's meant to without any antibiotics or other chemical that end up it's it tissues which is then consumed by humans. Whenever you can, buy your fish wild caught to support a healthy you and healthy planet.



 

Why Mackerel is So Good For You!

Mackerel is one of my favorite fish to make salads with, eat on some crackers with a squeeze of fresh lemon, to use in fish cakes and so much more. It is loaded with essential nutrients that supports a healthy and whole food way of eating.


Omega-3s

  • ALA: alpha linoleic acid, also known as Omega-3, is an essential fatty acid due to our body's inability to create it. It plays a vital role in our body's anti-inflammatory pathways and is an excellent whole food source of EPA and DHA.

  • Mackeral contains one of the highest concentrations of this essential fatty acid when compared to other fatty fish, and it is super affordable! Just 1 filet of mackerel has over 2500 milligrams of omega-3s!!

  • The DHA found in Omega-3 fatty acids support eye health as it is an essential component to the retina.

  • Omega-3s help to support healthy cholesterol balance, blood pressure, and heart health. A diet rich in omega-3's can help to lower LDL (bad), raise HDL (good), and keeps the vascular system healthy [1].

Protein

  • Mackerel is an excellent source of all nine essential amino acids which are essential as they provide our bodies with energy as well as the building blocks necessary in everyday functions such as growth and repair, immune support, and in the synthesis of our hormones and neurotransmitters.

Vitamins

  • Vitamin B6 (pyridoxine): There are many benefits from a diet rich in vitamin B6. It plays a role in our immune health, metabolism, and brain health. Vitamin B6 is essential in creating neurotransmitters like dopamine and serotonin, which play a role in emotional health and sleep [2].

  • Vitamin B2 (riboflavin): Converts carbohydrates to adenosine triphosphate (ATP) which supports energy production [1].

  • Vitamin B3 (niacin): Essential in healthy metabolism, supports healthy cholesterol and blood pressure [3].

  • Vitamin B9 (folate): This vitamin is essential in the production of your genetic material (DNA and RNA), supports metabolism, and works with other B vitamins in regulating homocysteine [4].

  • Vitamin B12: Essential in the formation of DNA and red blood cells, and increases the absorption of nutrients [5].

  • Vitamin D: A fat-soluble vitamin that plays a role in bone health, calcium absorption, immune function, and more.

Minerals

  • Iron: Necessary in the formation of hemoglobin and maintaining proper body temperature.

  • Magnesium: A mineral that is essential in healthy metabolism, nervous system regulation, detoxification, and blood sugar regulation.

  • Phosphorus: Supports healthy teeth and bones, muscle recovery after working out, and detoxification.

  • Selenium: Supports thyroid health [6] and supports your immune system.

So grab some canned wild mackerel and let's get cooking!


Avocado Mackerel Salad Recipe

Paleo Wild Mackerel Salad Ingredients

Serves 2-3

2 cans of Wild Caught Mackerel Filets in Olive Oil

1 Hass Avocado

2 Tbsp Fresh Chives, Finley diced

1/4 cup Celery, finely diced

2-3 Tbsp Fresh Lemon Juice

1/2 tsp Ground Black Pepper

1 tsp Fine Sea Salt or Pink Salt


How to Make Wild Mackerel Salad


1. To a medium bowl, add the mackerel filets and flake the fish with a fork.


2. Add the avocado and mash with the fork, mixing with the mackerel.


3. Mince the chives and celery and add them to the bowl with the lemon juice, salt and pepper.


4. Mix well with the fork until evenly combined.


Enjoy!


Watch the Video HERE:




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FAQs


Q: What is the texture of mackerel like?

A: Mackerel packed in olive oil is a lot like albacore tuna. It is a very lean and meaty fish with lots of great flavor!


Q: What can I add to this fish salad to make it spicy?

A: You can add anything to a few teaspoons of your favorite hot sauce, some chili flakes or fresh diced jalapeños!


Q: How do I make my mackerel salad more creamy?

A: Add more avocado if the one wasn't enough, or you can try a tablespoon or two of mayonnaise if you want, but it will no longer be egg free.


If you like this recipe, check these out!


Smoked Chicken Salad: I love the tender smoky chicken, sweet apples, crisp celery and earthy onions balanced with a tangy dressing and lots of crunchy pecans, every bite is a wonderland of flavors and textures!


Smoked Chicken Texas Twinkies: These succulent and mouthwatering Paleo and Whole30 chicken stuffed jalapeño poppers are next level! They will have you kissing those flavorless cream cheese filled ones "good-bye" forever!


Poppyseed Apple Kale Slaw: You will love this fresh, crisp and summery poppyseed apple kale slaw! It is beautifully balanced with a creamy and tangy dressing, sweet-tart green apples, and earthy kale!


I hope you enjoy this as much as my family does. - Amy



 

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