Baked Mackerel Rolls with Herbs

Name: Baked Mackerel Rolls with Herbs
Cook time: 50 min
Total time: 50 min
Yield: 1 dish
Ingredients: Mackerel; Vinegar; Butter; Parsley; Dill; Nutmeg

Mackerel is rich in complete protein and omega-3 fatty acids, while fresh herbs add aroma and a little fiber. The baked rolls stay juicy and buttery with a moderate tang.

Ingredients

Servings:

Include ingredient	Ingredient	Qty, g
Include ingredient: Mackerel	Mackerel	Ingredient quantity for Mackerel in g
Include ingredient: Vinegar	Vinegar	Ingredient quantity for Vinegar in g
Include ingredient: Butter	Butter	Ingredient quantity for Butter in g
Include ingredient: Parsley	Parsley	Ingredient quantity for Parsley in g
Include ingredient: Dill	Dill	Ingredient quantity for Dill in g
Include ingredient: Nutmeg	Nutmeg	Ingredient quantity for Nutmeg in g

	Product release:	1 157
	Maintain proportions	Restore to default
		Portion size for nutrient recalculation
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Cooking time, minutes

50
	Fry	20
	Bake in the oven	30

Macronutrients in 100 g

Proteins	15.7
Digestible proteins	15.6
Fats	13.3
Plaid	0
Net carbohydrates	0.1
Fructose	0
Calories	188 kcal
Indexes
Glycemic index	0.2
Glycemic load	0
Insulin index, II	21.8
Disease inflammatory index, DII	-0.34
Antioxidant, ORAC	145

Calories per dayGenderGrowth

Weight loss	Detention	Set
19%	14%	12%
972	1350	1620

BJU

Amino acids

Lipids

Macronutrient distribution

	Ideal: 5% Carbohydrates 20% Proteins 75% Fats Plaid
Recommendations (3)
Add more carbohydrates Reduce the amount proteins Add more fats

RDA per 100 g

Vitamins

Nutrient	% of RDA
B12	6846846325865471
D	707070701111
B6	575739124251
B3	49564499392
B2	24292252101
A	233027521414
B1	1213102471
K	12161626123
B5	111191961
E	1010102221
B4 (Choline)	7981542

Minerals

Nutrient	% of RDA
Fructose	??????
Selenium	6969641273810
Zinc	4258429299
Phosphorus	353535492412
Magnesium	202724651411
Iron	198615103
Potassium	11151317108
Iodine	6641041

Lipids

Nutrient	% of RDA
EPA (Omega-3)	363363605908?61
DHA (Omega-3)	346346576691?86
Cholesterol	444444177?88
Palmitic acid (Saturated)	12121218?24
Stearic acid (Saturated)	10121216?24
Oleic acid (Omega-9)	9111016?12
Arachidonic acid (AA, Omega-6)	9271855?5
Alpha-linolenic acid (Omega-3)	6861043

Amino acids

Nutrient	% of RDA
Tryptophan	771081082704311
Lysine	6286861804322
Valin	476666139?22
Leucine	4665651384316
Alanine	438686216??
Methionine	4358581204329
Threonine	415858120??
Arginine	17171743144
Tyrosine	15211552269
Phenylalanine	15212143269
Histidine	12171736?9
Isoleucine	6991842

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Notes

Allowed on diets
Diet	Status
Keto
Paleo
Mediterranean
Anticandidal (ACD)
FODMAP
AIP
DASH
GAPS
Low Lectin Diet
Low Histamine Diet
Gluten-free Casein-free (GFCF)
Specific Carbohydrate Diet (SCD)
Ketogenic Therapeutic
Low Oxalate Diet
MIND
FMD

Inventory: Oven

20 kg

Servings: 6 (1 serving ≈ 193 gram)

Digestion time: 3 hour

Complete protein: ✔

Fillet the mackerel (1000 g), leave the skin on, and make several shallow cuts in the skin.

Sprinkle the fillets with parsley (10 g), dill (10 g), and nutmeg (2 g), then roll them up.

Grease a baking dish with butter (15 g), arrange the rolls, and pour vinegar (120 g) around the edges.

Bake the mackerel for 20–30 minutes until done.

Published: 31.08.2026

Author:

Roman Klymenko

15 years on low-carb nutrition

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