Smoked Mackerel on Pumpernickel with Cucumber
Smoked mackerel flaked over dense pumpernickel with cucumber and lemon — one of the richest sources of omega-3 you can put on a plate before nine in the morning.
Smoked mackerel flaked over dense pumpernickel with cucumber and lemon — one of the richest sources of omega-3 you can put on a plate before nine in the morning.
Ingredients (1 serving)
- Smoked mackerel — 100 g
- Pumpernickel bread — 2 slices
- Cucumber — 60 g
- Lemon — 1 wedge
Macros per serving
- Calories: 426 kcal
- Protein: 27 g
- Fat: 22 g
- Carbs: 30 g
- Fiber: 7 g
Key micronutrients
- Omega-3 EPA+DHA — ~2.6 g
- Vitamin D — ~360 IU
- Vitamin B12 — ~8 µg
Why it earns a spot in the rotation
- 2.6 g of EPA and DHA in one sitting is more than most people manage in a week — and it arrives as food rather than as a capsule.
- 27 g of protein at breakfast, which is the meal where protein is most often missing.
- Pumpernickel carries 7 g of fibre; a white slice would carry almost none for the same calories.
- Nothing is cooked. It is assembly, which is what makes it survive a weekday.
Sources
AgeGen recipes are sourced from the USDA FoodData Central database. Macros are calculated per the ingredient panel; round to the gram.
