One of our best healthy recipes. Mackerel is a nutrient-dense fish packed with protein, omega-3 fatty acids and micronutrients. Broccoli is rich in fiber, vitamins and minerals.

Kcal: 460 Proteins: 23 Fat: 39 Net Carbs: 3

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  • Preparation Time

    10 minutes

  • Baking Time

    15-18 minutes

  • Difficulty Rating

    3

  • Health Level

    4

  • Serves

    1
By Leah Baumann
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Ingredients

  • Mackerel, Fresh, 2 fillet (224 g)
  • Broccoli, 1/2 cup, chopped or diced (44 g)
  • Olive Oil, 1 1/2 tablespoon (21 g)
  • Parsley, 10 sprigs (10 g)
  • Butter, No Salt, 1 ounce (28 g)
  • Black Pepper, 1/2 teaspoon (1 g)
  • Chili Powder, 1 teaspoon (2 g)
  • Lime, 3 slices (24 g)
  • 8 Olives

Instructions

  1. Preheat the oven to 350°F.
  2. Mix together the oil, chopped parsley, chili powder and black pepper in a bowl to create a marinade.
  3. Rub the mackerel fillets against the marinade until all of it sticks covering the fillets.
  4. Bake the mackerel fillets for 15–18 minutes. You may insert a skewer stick through each one of them.
  5. In the meantime, chop the broccoli into small pieces.
  6. Stir-fry the broccoli with the butter in a non-stick pan for 6–8 minutes until fully cooked.
  7. Serve the mackerel fillets with broccoli
  8. Garnish with lime slices and olives

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Comments 10

    • Ossie-Sharon

      Hi, SpeedyDuck. Meat portions are moderate because protein can decrease ketogenesis much like carbohydrates. Your protein needs will still be met here, no worries. As such, each ounce of ahi-ahi, which is quite lean, would need to be accompanied by an extra teaspoon of oil or butter (total just under 3 tablespoons) to keep the recipe keto-supportive. Alternately, you can serve the dish with an extra topping of 2 teaspoons of ground nuts or seeds.
      With regard to the vegetable, yes, a handful of spinach would be just fine in place of the Brussels sprouts.

    • Ossie-Sharon

      Hi, Angdiddy. Haddock is tricky because it is almost pure protein, and could make this recipe not keto-supportive. If you want to use it (at the same weight of an 8-ounce or 224-g portion), you will need to add 2.5 more tablespoons of olive oil, and use the marinade as a sauce so that you actually eat it.

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