Name: Mackerel Baked with Yogurt
Cook time: 1 h 30 min
Total time: 1 h 30 min
Yield: 1 dish
Ingredients: Mackerel; Greek yogurt; Onion; Ghee; Lemon; Table salt

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

1000

Servings: 4 (1 serving ≈ 184 gram)

Digestion time: 3 hour

Complete protein: ✔

Clean the mackerel (400 g), remove the heads, innards, backbone, and bones, and cut the fish into portions.

Grate the onion (100 g) and mix it with table salt (5 g), dried herbs (1 g), lemon juice (30 g), greek yogurt (150 g), and melted ghee (50 g).

Pour the marinade over the fish. Put it in the refrigerator for 35 minutes.

Preheat the oven to 180°C.

Place the fish in a baking dish, pour over the marinade, and cover the dish with foil.

Bake the mackerel for 30 minutes, checking it periodically and turning the pieces if needed.

Published: 14.09.2026

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: Greek yogurt	Greek yogurt	Ingredient quantity for Greek yogurt in g
Include ingredient: Onion	Onion	Ingredient quantity for Onion in g
Include ingredient: Ghee	Ghee	Ingredient quantity for Ghee in g
Include ingredient: Lemon	Lemon	Ingredient quantity for Lemon in g
Include ingredient: Table salt	Table salt	Ingredient quantity for Table salt in g

	Product release:	735
	Maintain proportions	Restore to default
		Portion size for nutrient recalculation
Add a dish to the menu

1 30
	Slice	15
	Mix	5
	Heat on the stove	5
	Chill in the refrigerator	35
	Bake	30

Proteins	12
Digestible proteins	11.8
Fats	16.5
Plaid	0.3
Net carbohydrates	2
Fructose	0.1
Calories	191 kcal
Indexes
Glycemic index	4.4
Glycemic load	0.4
Insulin index, II	26.7
Disease inflammatory index, DII	-0.41
Antioxidant, ORAC	674

Weight loss	Detention	Set
20%	14%	12%
972	1350	1620

Nutrient	% of RDA
B12	4344344013723471
D	4444444477
B6	37372681161
A	364743822222
B3	31362863251
B2	1821163881
B1	91081851
B5	8861341
E	7771611
B13	777201?
B4 (Choline)	5661131

	Ideal: 5% Carbohydrates 20% Proteins 75% Fats Plaid
Recommendations (2)
Reduce the amount proteins Add more fats

Nutrient	% of RDA
Fructose	??????
Selenium	47474385266
Zinc	2738276066
Phosphorus	25252535189
Probiotics	20202041?4
Chlorine	18181821185
Sodium	14141427136
Magnesium	1418164497
Iron	12541062
Potassium	911101376
Quercetin	6691811
Iodine	553841

Nutrient	% of RDA
EPA (Omega-3)	229229381571?38
DHA (Omega-3)	218218363435?54
Cholesterol	939393373?186
Palmitic acid (Saturated)	29292944?57
Stearic acid (Saturated)	21272735?53
Oleic acid (Omega-9)	17211930?23
Arachidonic acid (AA, Omega-6)	5161133?3
Lauric acid	556953

Nutrient	% of RDA
Tryptophan	527373182297
Lysine	4259591222915
Valin	30434389?14
Leucine	304242902811
Alanine	285656140??
Methionine	283737772818
Threonine	27383880??
Arginine	1111112893
Phenylalanine	11151531196
Tyrosine	10151037186
Histidine	10141429?7
Isoleucine	5771642

Mackerel Baked with Yogurt

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