Name: Baked Mackerel with Sour Cream, Mustard and Onion
Cook time: 45 min
Total time: 45 min
Yield: 1 dish
Ingredients: Mackerel; Onion; Sour cream 20%; Olive oil; Mustard (without sugar); Dill; Table salt; Black pepper

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

800

Servings: 4 (1 serving ≈ 300 gram)

Digestion time: 3 hour

Complete protein: ✔

Cut mackerel (700 g) into portions. Slice onion (250 g) into rings. Mix sour cream 20% (200 g), sugar-free mustard (15 g), olive oil (18 g), table salt (5 g) and black pepper (1 g).

Layer the onion and fish in a baking dish and pour the sour-cream mustard sauce evenly over them. Bake at 190°C for 25–30 minutes, until the flesh turns opaque and flakes easily with a fork. Sprinkle with dill (10 g) before serving.

Published: 16.10.2026

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: Onion	Onion	Ingredient quantity for Onion in g
Include ingredient: Sour cream 20%	Sour cream 20%	Ingredient quantity for Sour cream 20% in g
Include ingredient: Olive oil	Olive oil	Ingredient quantity for Olive oil in g
Include ingredient: Mustard (without sugar)	Mustard (without sugar)	Ingredient quantity for Mustard (without sugar) in g
Include ingredient: Dill	Dill	Ingredient quantity for Dill 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

	Product release:	1 199
	Maintain proportions	Restore to default
		Portion size for nutrient recalculation
Add a dish to the menu

Proteins	11.3
Digestible proteins	10.9
Fats	13
Plaid	0.4
Net carbohydrates	2.5
Fructose	0
Calories	176 kcal
Indexes
Glycemic index	2.2
Glycemic load	0.2
Insulin index, II	18.9
Disease inflammatory index, DII	-0.35
Antioxidant, ORAC	986

Weight loss	Detention	Set
18%	13%	11%
972	1350	1620

Nutrient	% of RDA
B12	4644644283973711
D	4747474788
B6	41412890181
B3	34383067271
B2	1923184181
A	172220391010
B5	101081651
E	9991911
B1	91081851
B4 (Choline)	5771231

Nutrient	% of RDA
Fructose	??????
Selenium	48484488267
Zinc	2940296466
Phosphorus	26262637199
Magnesium	15191747108
Iron	14641172
Quercetin	1111163211
Chlorine	11111113113
Sodium	10101020105
Potassium	912111486
Manganese	566752

45
	Slice	10
	Mix	5
	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)	245245409613?41
DHA (Omega-3)	234234389467?58
Cholesterol	252525101?51
Palmitic acid (Saturated)	11111117?22
Oleic acid (Omega-9)	10131218?14
Arachidonic acid (AA, Omega-6)	6181235?4
Stearic acid (Saturated)	5668?12

Nutrient	% of RDA
Tryptophan	557676191318
Lysine	4258581222915
Valin	34474799?15
Leucine	314444932911
Threonine	30424288??
Alanine	295858146??
Methionine	293939812919
Arginine	12121229103
Phenylalanine	12161634207
Tyrosine	10141035186
Histidine	8121224?6

Baked Mackerel with Sour Cream, Mustard and Onion

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