Mackerel salad

Mackerel salad, inspired by the classic French 'Rillettes de Maquereau', is a rich, flaky fish spread or salad made from cooked mackerel, often mixed with ingredients like mayonnaise, crème fraîche, lemon juice, herbs (such as dill or parsley), and sometimes capers or onions. It originates from French cuisine, where it's traditionally served as an appetizer or light meal, emphasizing the natural oiliness and flavor of the fish.

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🍽️ Nutrition at a glance

This dish is high in protein and healthy fats, particularly omega-3 fatty acids from the mackerel, with minimal carbohydrates unless served with bread or crackers. A typical serving (about 100g) provides around 200-250 calories, along with key nutrients like vitamin D, B12, and selenium.

Nutrition breakdown

Calories	380 kcal
Protein	25 g
Carbs	3 g
Fat	30 g
Fiber	1 g
Sugar	1 g
Sodium	650 mg
Vitamin D	15 µg
Vitamin B12	12 µg
Selenium	55 µg
Omega-3 (EPA+DHA)	2.5 g
Phosphorus	300 mg
Niacin (B3)	8 mg
Vitamin B6	0.5 mg
Magnesium	45 mg

Per 1 cup (220 g) · estimated, varies by recipe

💡 What's interesting

Culturally, it reflects the French appreciation for simple, high-quality seafood preparations, often enjoyed during casual gatherings or as part of a charcuterie board. Nutritionally, mackerel is one of the best sources of omega-3s, which support heart and brain health, making this dish both delicious and beneficial.