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Lunch

Oven-baked mackerel with bulgur and tomato salad

About 572 kcal, 34 g of protein, 47 g of carbs, and 24 g of fat per serving. It works well for lunch, and takes about 30 minutes to prepare.

Dairy-free

Oven-baked mackerel with bulgur and tomato salad – about 572 kcal per serving
572kcal
34 gprotein (25% of energy)
47 gcarbs
24 gfat
11 gfiber
30 minprep time

Ingredients (1 serving)

Instructions

  1. Drizzle the mackerel fillets with lemon juice, season with salt, pepper, and thyme, and bake for 15 minutes at 200°C.
  2. Cook the bulgur in salted water (about 10 minutes), then drain.
  3. Chop the tomatoes, add the chopped onion and parsley, drizzle with olive oil, and season with salt and pepper.
  4. Serve the fish with the bulgur and salad.

You can find fresh mackerel at larger stores and markets—ask for it to be filleted. Trout or salmon also work well.

Nutrition information per serving

Per servingAmount
Calories572 kcal
Protein34.2 g
Carbs47 g
of which sugars7.2 g
Fiber11.2 g
Fat24.4 g
of which saturated5.1 g
Salt0.4 g

We calculated the calories and macros using the listed weights and our calorie chart. Protein provides 25% of the energy, carbs 35%, and fat 40%. Weights are for ingredients in the form specified in the recipe: groats, rice, and pasta are weighed dry, and meat and fish raw, unless the recipe says otherwise.

Which meal plans include this recipe

You’ll find this recipe in ready-made meal plans for 7 days, with servings tailored to the plan’s calorie content:

Nutrition information is approximate and depends on the specific products and preparation method. This recipe is for informational purposes and does not replace an individual diet plan from a dietitian. How we calculate recipe calories.

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