Lunch

Grilled Mackerel with New Potatoes and Salsa Verde

Name: Grilled Mackerel with New Potatoes and Salsa Verde
Prep time: 25 min
Total time: 25 min
Yield: 1 serving
Ingredients: 150 g Mackerel fillet; 180 g New potatoes; 100 g Green beans; 8 g Anchovy fillets in oil, drained; 8 g Olive oil; 1 tsp, about 6 g Dijon mustard; 1 clove, about 3 g Garlic; A teaspoon, rinsed Capers; A large handful Fresh parsley; Juice of half a lemon Lemon juice

Blistered mackerel fillets over warm new potatoes and green beans, dressed with a chopped herb, caper and anchovy salsa verde. 36 g of protein.

Calories: 553kcal
Protein: 36g
Fat: 32g
Carbs: 33g

Per serving, makes 1. 25 minutes of work. Published 8 September 2026.

Allergens

Fish
Mustard

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 fillet150 g
Two fillets. Ask for them pin-boned. 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.
Green beans100 g
Anchovy fillets in oil, drained8 g
Two fillets. They dissolve into the sauce and nobody eating it will know they are there.
Olive oil8 g
Dijon mustard1 tsp, about 6 g
Garlic1 clove, about 3 g
CapersA teaspoon, rinsed
Fresh parsleyA large handful
Lemon juiceJuice of half a lemon

Method

Boil the potatoes for fifteen minutes, dropping the beans in for the last three, then drain.
Chop the parsley, anchovies, capers and garlic together on a board until fine, scrape into a bowl and stir in the mustard, oil and lemon.
Season the mackerel, lay it skin up on a foil-lined tray and grill on high for five to six minutes, until the skin blisters and the flesh flakes.
Halve the potatoes while warm and toss them with the beans and half the salsa verde. Set the fish on top and spoon the rest over.

Worth knowing

Fresh mackerel is 200 kcal per 100 g, so the potatoes get the oil in the salsa verde and none of their own. Smoked mackerel would add another 150 kcal at the same weight.
Salsa verde without the anchovies is flat. Leave them out if you must, but add more salt and capers.

Other lunch recipes that share ingredients with this one, or every lunch 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.