Name: Baked Mackerel with Vegetables and Herbs
Cook time: 40 min
Total time: 40 min
Yield: 1 dish
Ingredients: Mackerel; Tomato; Onion; Bell pepper; Olive oil; Lemon; Cilantro; Table salt; Black pepper; Khmeli-suneli

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: Mixer, Oven

1000

Servings: 4 (1 serving ≈ 350 gram)

Digestion time: 3 hour

Complete protein: ✔

Preheat the oven to 200°C. Cut onion (160 g), bell pepper (150 g), and tomatoes (240 g), place them in a baking dish, season with table salt (5 g), and add olive oil (15 g).

Season mackerel (800 g) with table salt (5 g), black pepper (2 g), and lemon (15 g). Place the fish on the vegetables and sprinkle with khmeli-suneli (2 g).

Bake for 25–30 minutes, then sprinkle with cilantro (10 g).

Published: 23.09.2026

Author:

Roman Klymenko

15 years on low-carb nutrition

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Include ingredient	Ingredient	Qty, g
Include ingredient: Mackerel	Mackerel	Ingredient quantity for Mackerel in g
Include ingredient: Tomato	Tomato	Ingredient quantity for Tomato in g
Include ingredient: Onion	Onion	Ingredient quantity for Onion in g
Include ingredient: Bell pepper	Bell pepper	Ingredient quantity for Bell pepper in g
Include ingredient: Olive oil	Olive oil	Ingredient quantity for Olive oil in g
Include ingredient: Lemon	Lemon	Ingredient quantity for Lemon in g
Include ingredient: Cilantro	Cilantro	Ingredient quantity for Cilantro in g
Include ingredient: Table salt	Table salt	Ingredient quantity for Table salt in g
Include ingredient: Black pepper	Black pepper	Ingredient quantity for Black pepper in g
Include ingredient: Khmeli-suneli	Khmeli-suneli	Ingredient quantity for Khmeli-suneli in g

	Product release:	1 399
	Maintain proportions	Restore to default
		Portion size for nutrient recalculation
Add a dish to the menu

Proteins	10.7
Digestible proteins	10.3
Fats	9.1
Plaid	0.7
Net carbohydrates	2
Fructose	0.3
Calories	139 kcal
Indexes
Glycemic index	8.2
Glycemic load	0.6
Insulin index, II	22.3
Disease inflammatory index, DII	-0.52
Antioxidant, ORAC	898

Weight loss	Detention	Set
14%	10%	9%
972	1350	1620

Nutrient	% of RDA
U	????11
B12	4534534183883621
D	4646464677
B6	42422990181
B3	34393068271
C	2024217141
B2	1821163881
A	172220391010
E	9992011
B5	9971441
B1	91081861
B4 (Choline)	5661131

Nutrient	% of RDA
Fructose	??????
Selenium	46464284256
Zinc	2839286266
Phosphorus	25252534179
Iron	14641172
Magnesium	14191746108
Lycopene	11111123?2
Potassium	1013121587
Chlorine	9991192
Sodium	8881684
Lectins	666126?
Quercetin	6691911

40
	Whisk with a mixer	10
	Bake in the oven	30

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

Nutrient	% of RDA
EPA (Omega-3)	240240400600?40
DHA (Omega-3)	229229381457?57
Cholesterol	20202080?40
Oleic acid (Omega-9)	9111015?12
Arachidonic acid (AA, Omega-6)	6171134?3
Palmitic acid (Saturated)	66610?13
Stearic acid (Saturated)	5668?11

Nutrient	% of RDA
Tryptophan	517272180297
Lysine	4157571192914
Valin	31444492?14
Leucine	314343912911
Alanine	295757143??
Methionine	293838792919
Threonine	27383879??
Arginine	11111129103
Tyrosine	10141034176
Phenylalanine	10141429176
Histidine	8111124?6

Baked Mackerel with Vegetables and Herbs

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