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Veggie Mackerel Sauté 🐟🍅

If you're looking for a quick, healthy, and tasty meal, you've come to the right place! This dish is sure to please your palate and digestive system. This gluten-free, dairy-free dinner is packed with heart-healthy, gut-friendly vegetables and oils, full of flavor, and high in protein to leave you feeling satisfied. Fatty fish like mackerel (as well as salmon, sardines, and anchovies) support digestion and bowel function, and are high in omega 3 fatty acids, which are essential brain and eye health.

A bonus of smaller canned fish is like mackerel and sardines is that it's ready to eat, lower in mercury than larger fish, and cheaper than fresh and frozen fish. Mackerel is a lightly flavored, flaky fish that's a more environmentally-friendly option than salmon and tuna, which are becoming endangered. Make sure you buy wild fish of all kinds whenever possible, as farmed fish is high in toxins and contaminants!

Veggie Mackerel Sauté


  • 2, 4.4 ounce cans of wild mackerel (or 1 larger can), drained and chopped

  • 1, 16 ounce can of diced, roasted tomatoes

  • 2 medium carrots - grated is best, but finely diced works, too.

  • About 6 mushrooms, chopped

  • 1 medium onion, chopped

  • 2 cloves of garlic, pressed

  • 1/2 half inch of fresh ginger, finely chopped

  • 1-2 tablespoons of extra virgin olive oil or avocado oil

  • 1 small bunch (about 2 cups chopped) of your favorite greens - kale, mustard greens, arugula, spinach

  • Pinch of sea salt and black pepper

  • Fresh lemon

  • Optional add-ins: Fresh parsley, cilantro, olives, capers, artichoke hearts


  1. Chop all veggies and ginger, and prep garlic.

  2. Sauté onion in oil until translucent.

  3. Add carrots, greens, mushrooms, tomatoes, fish, and optional add-ins for about 5 minutes.

  4. Add ginger, garlic, salt, and pepper and sauté for another 3 minutes or so. Cover with a lid for another 5 minutes.

  5. Serve with your favorite rice or roasted potatoes. Top with a squeeze of fresh lemon and dairy-free cheese, if you’d like. Enjoy!

Makes about 4 servings. Store in the fridge in an air-tight container and eat within 2 days.

Questions or comments? Have you made this recipe? I'd love to hear what you think. Please share below in the comments! 🙂

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