Mackerel with Tomato Sauce (Lecso)
Mackerel with Tomato Sauce (Lecso) is a hearty, rustic dish that combines the rich, oily flavor of mackerel with a vibrant, tangy tomato and pepper sauce. It's a popular and comforting meal in several European cuisines, particularly in Hungary and Poland, where it's often enjoyed as a simple, flavorful dinner.
🍽️ Nutrition at a glance
This dish is a high-protein, moderate-fat meal, providing a good source of omega-3 fatty acids from the mackerel. A typical serving offers a substantial amount of protein, vitamins A and C from the sauce, and roughly 350-450 calories.
Nutrition breakdown
| Calories | 400 kcal |
| Protein | 30 g |
| Carbs | 15 g |
| Fat | 25 g |
| Fiber | 4 g |
| Sugar | 8 g |
| Sodium | 550 mg |
| Omega-3 (EPA+DHA) | 1.5 g |
| Vitamin B12 | 8 µg |
| Vitamin D | 10 µg |
| Selenium | 50 µg |
| Vitamin C | 45 mg |
| Potassium | 650 mg |
| Niacin (B3) | 10 mg |
| Phosphorus | 350 mg |
Per 1 serving (300 g) · estimated, varies by recipe
💡 What's interesting
Lecso itself is a classic Hungarian vegetable stew, traditionally made with peppers, tomatoes, and onions. Combining it with mackerel is a modern, protein-rich twist that makes it a complete, nutritionally balanced one-pot meal.
