I’ve fallen in love with mackerel! It’s an oily fish that’s consumed all over the world, but not something I got into until recently. It’s high in omega-3’s, which is something I’m always looking to get more of.
This recipe takes mackerel and turns it into a flavor-packed meal. We marinate the fish in ginger, lemon, and coconut aminos before roasting it in the oven. The base of the bowl is broccoli, sun-dried tomatoes, and peppers. Then everything is finished off with roasted almonds and guac.
Yields 2 servings of Keto Crispy Ginger Mackerel Lunch Bowl
The Preparation
Marinade:
- 1 tablespoon fresh ginger, grated
- 1 tablespoon lemon juice
- 3 tablespoons olive oil
- 1 tablespoon coconut aminos
- salt and pepper
Lunch Bowl:
- 16 ounces boneless mackerel fillets
- 1 ounce almonds
- 1 1/2 cups broccoli
- 1 tablespoon butter
- 1/2 small yellow onion
- 1/3 cup red bell pepper, diced
- 2 whole sun-dried tomatoes, chopped
- 4 tablespoons avocado, mashed
The Execution
1. Preheat the oven to 400 °F. Line a baking tray with parchment paper or foil. Mix together the grated ginger, lemon juice, olive oil, coconut aminos, and some salt and pepper. Rub half of the marinade on the mackerel fillets.
2. Lay the fillets onto the baking tray with the skin side facing up. Roast for 12-15 minutes or until the skin is crispy.
3. Spread the almonds out on a separate baking sheet. Roast for 5-6 minutes or until they brown. Take out of the oven and cool before chopping.
4. Lightly steam the broccoli until it’s started to soften but isn’t mushy. Roughly chop it up.
5. Preheat a pan over medium heat, then add the butter and allow it to melt. Fry the onions and peppers until they are soft.
6. Add the broccoli and sun-dried tomatoes, then continue cooking until warmed through.
7. Turn off the heat then mix in the rest of the dressing and roasted almonds. Serve with the avocado.
This makes a total of 2 servings of Keto Crispy Ginger Mackerel Bowl. Each serving comes out to be 933 calories, 73.6g fats, 10.5g net carbs, and 53.9g protein.
| NUTRITION | CALORIES | FAT | CARBS | FIBER | NET CARBS | PROTEIN |
| 1 tablespoon fresh ginger | 5 | 0.1 | 1.1 | 0.1 | 1 | 0.1 |
| 1 tablespoon lemon juice | 3 | 0 | 0.9 | 0.1 | 0.8 | 0.1 |
| 3 tablespoon olive oil | 358 | 40.5 | 0 | 0 | 0 | 0 |
| 1 tablespoon coconut aminos | 12 | 0 | 3 | 0 | 3 | 0 |
| — salt and pepper | 0 | 0 | 0 | 0 | 0 | 0 |
| 16 ounce boneless mackerel fillets | 1188 | 81.7 | 0 | 0 | 0 | 108.9 |
| 1 ounce almonds | 164 | 14.2 | 6.1 | 3.5 | 2.6 | 6 |
| 1 1/2 cup broccoli | 53 | 0.6 | 10.8 | 5 | 5.8 | 3.6 |
| 1 tablespoon butter | 102 | 11.5 | 0 | 0 | 0 | 0.1 |
| 1/2 small yellow onion | 13 | 0.1 | 3.1 | 0.4 | 2.6 | 0.4 |
| 1/3 cup red bell pepper | 14 | 0.1 | 2.7 | 0.9 | 1.8 | 0.4 |
| 2 whole sun-dried tomatoes | 15 | 0.2 | 3.4 | 0.7 | 2.6 | 0.9 |
| 4 tablespoon avocado | 79 | 7.3 | 4.1 | 3.2 | 0.9 | 0.9 |
| Totals | 2006 | 156.2 | 35 | 14.1 | 20.9 | 121.4 |
| Per Serving (/2) | 1003 | 78.1 | 17.5 | 7 | 10.5 | 60.7 |
Keto Crispy Ginger Mackerel Bowl
Ingredients
Marinade
- 1 tablespoon fresh ginger grated
- 1 tablespoon lemon juice
- 3 tablespoon olive oil
- 1 tablespoon coconut aminos
- salt and pepper
Lunch Bowl
- 16 ounce boneless mackerel fillets
- 1 ounce almonds
- 1 ½ cup broccoli
- 1 tablespoon butter
- ½ small yellow onion
- ⅓ cup red bell pepper diced
- 2 whole sun-dried tomatoes chopped
- 4 tablespoon avocado mashed
Instructions
- Preheat the oven to 400 °F. Line a baking tray with parchment paper or foil. Mix together the grated ginger, lemon juice, olive oil, coconut aminos, and some salt and pepper. Rub half of the marinade on the mackerel fillets.
- Lay the fillets onto the baking tray with the skin side facing up. Roast for 12-15 minutes or until the skin is crispy.
- Spread the almonds out on a separate baking sheet. Roast for 5-6 minutes or until they brown. Take out of the oven and cool before chopping.
- Lightly steam the broccoli until it’s started to soften but isn’t mushy. Roughly chop it up.
- Preheat a pan over medium heat, then add the butter and allow it to melt. Fry the onions and peppers until they are soft.
- Add the broccoli and sun-dried tomatoes, then continue cooking until warmed through.
- Turn off the heat then mix in the rest of the dressing and roasted almonds. Serve with the avocado.
