Lunch

Mackerel on Toast with Pea Smash

Name: Mackerel on Toast with Pea Smash
Total time: 10 min
Yield: 1 serving
Ingredients: 1 tin mackerel in olive oil; 2 slices sourdough; 100g frozen peas; Few mint leaves; 1/2 lemon; Olive oil; Pepper

Tinned mackerel on sourdough with crushed peas, mint and lemon.

Oily fish fillet on rye toast with dill and red onion

10 minServes 1430 kcal per serving

What you need

1 tin mackerel in olive oil
2 slices sourdough
100g frozen peas
Few mint leaves
1/2 lemon
Olive oil
Pepper

How to make it

Step 1
Boil peas 3 minutes, crush with mint, lemon and oil.
Step 2
Toast bread.
Step 3
Top with pea smash and flaked mackerel.

Nutrition per serving

Per serving, rounded. These are estimates, not a prescription.
Per serving	Amount
Energy	430 kcal
Protein	26 g
Carbohydrate	38 g
Fat	20 g

This recipe fits these eating styles by the numbers and the ingredients: Low carb, Mediterranean, High protein.

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Last updated 24 September 2026