KETO LUNCH · 7. DAY
Baked mackerel with courgette
Baked mackerel with courgette, lemon and parsley is a simple keto lunch with bold flavour and omega-3 fatty acids.
Shopping list
Ingredients
- 180 g
- 200 g
- 5 g
- ½
- 1 tbsp
- to taste
STEP BY STEP
Method
- 1Heat the oven to 200°C. Pat the mackerel dry and place it skin-side down in a baking dish.
- 2Slice the courgette, coat lightly with oil and arrange beside the fish.
- 3Season and bake for 15–20 minutes.
- 4The fish is ready when the flesh flakes easily with a fork.
- 5Finish with lemon juice and fresh parsley before serving.
One serving of the main dish
Nutrition
Values are estimates and may vary with the products used.
THE ROLE OF INGREDIENTS
Why these foods
Mackerel
Is an oily fish providing protein along with EPA and DHA.
Courgette
Adds potassium, fibre and volume without many carbohydrates.
Lemon and parsley
Balance the richness of the fish and add freshness.
ADAPT THE RECIPE
Tips and substitutions
- Pat the main ingredient dry before cooking for better browning.
- Cook vegetables in a single layer; an overcrowded pan steams them.
- Add acidity, such as lemon juice, just before serving.
Frequently asked questions
Can I prepare this recipe in advance?
You can prepare the ingredients in advance, but for the best texture finish the main dish shortly before serving.
Is this recipe suitable for a keto diet?
The recipe is designed as a low-carbohydrate lunch. Suitability depends on your total daily intake and individual needs.
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Content transparency
How we prepare the information
Nutrition values are estimated from the stated quantities and may vary by brand, fat content and preparation.
USDA FoodData Central ↗