Quick Mackerel Salad Sandwich
A lightning-fast and incredibly satisfying lunch, this mackerel salad sandwich offers a delicious, nutrient-rich alternative to traditional tuna salad. Perfect for a quick meal on whole-wheat bread, crackers, or a fresh green salad.
For 1 serving
Open and thoroughly drain the can of Atlantic mackerel. Transfer the drained mackerel to a medium-sized mixing bowl and use a fork to gently flake it into small, manageable pieces.
Finely chop the celery stalk and red onion. If using fresh dill, chop it finely as well. These aromatics add essential crunch and fresh flavor.
In a small separate bowl, whisk together the mayonnaise, Dijon mustard, and freshly squeezed lemon juice until well combined and smooth. This creates the creamy, tangy base for your salad.
Add the chopped celery, red onion, and fresh dill (if using) to the flaked mackerel in the mixing bowl. Pour the prepared mayonnaise mixture over the mackerel and vegetables.
Gently fold all ingredients together using a fork or spatula until everything is evenly coated and well combined. Be careful not to overmix, which can make the mackerel mushy.
Season the mackerel salad with salt and black pepper to taste. Stir again to incorporate the seasonings thoroughly. Taste and adjust any seasonings as needed; you might want a little more salt, pepper, or a squeeze of lemon juice for brightness.
Toast the whole-wheat bread slices if desired for extra texture. Spoon the mackerel salad generously onto one slice of bread, spreading it evenly to the edges.
Top with the second slice of bread to complete your sandwich. Alternatively, serve on a bed of lettuce, with crackers, or in lettuce cups for a lighter option.
Serve your Quick Mackerel Salad Sandwich immediately for the best texture and flavor, or chill for a few minutes for a cooler bite.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For a lighter version, substitute half or all of the mayonnaise with plain Greek yogurt. It adds a similar creaminess with a tangy kick and extra protein.
- 2Boost the tang and brininess by adding 1 teaspoon of capers, finely chopped pickles, or relish to the salad mixture.
- 3This mackerel salad is versatile! Enjoy it beyond sandwiches: serve it on crackers, in lettuce wraps, stuffed into bell pepper halves, or as a topping for a green salad.
- 4While best fresh, you can prepare the mackerel salad a few hours in advance and store it in an airtight container in the refrigerator. Stir well before serving.
Adapt it for your goals.
Mediterranean Style
Add 2 tablespoons of chopped Kalamata olives, 1 tablespoon of sun-dried tomatoes (oil-packed, drained and chopped), and 1/2 teaspoon of dried oregano for a Mediterranean twist.
Spicy KickSpicy Kick
Mix in a pinch of red pepper flakes, a dash of sriracha, or 1/2 teaspoon of finely minced jalapeño for those who enjoy a bit of heat.
Lighter & HerbaceousLighter & Herbaceous
Replace mayonnaise with a blend of Greek yogurt and a drizzle of olive oil. Add extra fresh herbs like chives, parsley, or tarragon for a brighter, fresher profile.
Why this is on our healthy list.
Rich in Omega-3s
Mackerel is an excellent source of EPA and DHA, essential fatty acids crucial for heart and brain health, reducing inflammation, and supporting cognitive function.
High Protein Content
Provides a significant amount of complete protein, aiding in muscle repair, satiety, and sustained energy, making it an ideal choice for a filling and nutritious meal.
Vitamin D Source
Mackerel naturally contains Vitamin D, which is vital for bone health, immune system function, and overall well-being, a nutrient often lacking in modern diets.
Frequently asked questions
Yes, you can, but it will require cooking the mackerel first (e.g., pan-searing or baking) and then flaking it. Canned mackerel is used here for its convenience and quick preparation time.
