Whole Smoked Mackerel Meal Prep

Whole Smoked Mackerel Meal Prep

A great meal prep option that is very economical, high in protein, high in anti-inflammatory omega-3 Fats and fished sustainably.
Health Rating
Prep Cook Ready in Servings
8 min 0 min 8 min 3 (originally 6)
Scheduled for:
Breakfast on Monday
Leftovers:
Lunch on Wednesday
Lunch on Friday
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Ingredients for 3

Show Original

1/2 whole fish Mackerel, smoked

Instructions


1. Buy a whole smoked mackerel fish. 

2. Peel the skin back on both sides. 

3. Remove the head and cut the fish in half along the spine to create two fillets. 

4. Using a knife and spoon, take of the flesh on the first fillet and put into a clean mason jar (you can chop into smaller pieces). Be careful to remove any bones. 

5. Remove the spine, taking as many bones as possible. 

6. Remove the remaining fillet, taking out the bones and chopping into bite sized pieces. Add to mason jar. 

7. Label the mason jar with the expiry date. Use this a protein topper to sandwiches, pastas, Buddha bowls, salads, eggs etc. 

Nutrition Facts

Per Portion

Calories 75
Calories from fat 35
Calories from saturated fat 10.0
Total Fat 3.8 g
Saturated Fat 1.1 g
Trans Fat 0
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 1.3 g
Cholesterol 23.0 mg
Sodium 42 mg
Potassium 0.0 mg
Total Carbohydrate 0 g
Dietary Fiber 0 g
Sugars 0 g
Protein 10.0 g

Dietary servings

Per Portion


Meat 0.4

Energy sources


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