Dinner

Grilled Mackerel with Mustard Potato Salad

Name: Grilled Mackerel with Mustard Potato Salad
Prep time: 20 min
Total time: 20 min
Yield: 1 serving
Ingredients: 140 g Mackerel fillet; 180 g New potatoes; 2 tsp (12 g) Wholegrain mustard; 50 g Greek yogurt, 0% fat; 20 g Spring onion; 30 g Gherkins; 30 g Watercress; Of half a lemon Lemon juice

A whole mackerel fillet grilled until the skin blisters, with a warm potato salad dressed in wholegrain mustard and yogurt. 37 g of protein for 469 kcal.

Calories: 469kcal
Protein: 37g
Fat: 22g
Carbs: 33g

Per serving, makes 1. 20 minutes of work. Published 8 September 2026.

Allergens

Milk
Fish
Mustard

Pickles in vinegar often list sulphites. Check the jar.

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

Mackerel fillet140 g
Weighed raw, skin on unless the method says otherwise. Cooked weight is roughly 20% less for the same fillet.
New potatoes180 g
Raw weight, skins on.
Wholegrain mustard2 tsp (12 g)
Greek yogurt, 0% fat50 g
Spring onion20 g
Gherkins30 g
Watercress30 g
Lemon juiceOf half a lemon

Method

Boil the potatoes for fifteen minutes, drain, and halve them while hot.
Stir the mustard, yogurt, half the lemon and a pinch of salt together, and toss the warm potatoes in it with the chopped gherkins and spring onion.
Score the mackerel skin three times, season, and grill it skin-side up under a hot grill for six minutes without turning. The skin should blister and the flesh flake.
Serve on the watercress with the potato salad and the rest of the lemon.

Worth knowing

Mackerel is an oily fish and 140 g is 22 g of fat before anything else goes on the plate, so the dressing is yogurt and not mayonnaise.
Dressing the potatoes while they are hot is what makes a potato salad taste of the dressing rather than sit next to it.

Other dinner recipes that share ingredients with this one, or every dinner between 450 and 600 calories a serving.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.