Smoked Mackerel with Beets, Apple, and Pumpernickel Crisps
Smoked mackerel pairs with earthy beets, crisp apple, and a bright lemon-yogurt dressing, with cider vinegar adding a pleasantly tangy edge. Served with pumpernickel bread crisps and finished with dill, black pepper, lemon zest, and wedges, it makes a nourishing snack or a light lunch.
- Prep15 mins
- Cook10 mins
- Serves4
- DifficultyMedium
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Smoked Mackerel with Beets, Apple, and Pumpernickel Crisps, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 49 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 9 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 92 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 44
- Heart Health
- 75
- Metabolic
- 35
- Digestive
- 27
- Inflammatory
- 56
- Performance
- 47
- General Wellness
- 1
Preheat the oven to 375 degrees F (190 degrees C).
- 2
Toss bread with oil and pepper on a 10x15-inch rimmed baking sheet. Spread into an even layer. Bake, stirring halfway through, until crisp, about 12 minutes. Let cool for 5 minutes.
- 3
Meanwhile, make the sauce: Whisk together yogurt, lemon juice, vinegar, and the remaining pepper in a small bowl.
- 4
Serve bread, smoked mackerel, beets, and apple with sauce. Garnish with dill and additional black pepper. Serve with lemon zest and wedges. Recipe developed by Adam Dolge.
- Calories 244.37 kcal Moderate 12%
- Protein 17.84 g Good Source 36%
- Carbohydrate 23.8 g 9%
- Total Fat 8.65 g Moderate 11%
- Saturated Fat 2.0 g Moderate 10%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 31.02 mg Moderate 10%
- Sodium 285.0 mg Moderate 12%
- Dietary Fiber 4.62 g Moderate 17%
- Total Sugars 10.29 g --
- Added Sugars 0.0 g Low Source 0%
- Calcium 49.63 mg Low Source 4%
- Iron 1.67 mg Low Source 9%
- Potassium 223.49 mg Low Source 5%
- Vitamin A 9.54 mcg Low Source 1%
- Vitamin C 17.72 mg Moderate 20%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Citrus 🍊
- Fish 🐟
- Milk 🥛
- Wheat 🌾
- Gluten
About This Recipe
Smoked Mackerel with Beets, Apple, and Pumpernickel Crisps is made with 12 ingredients and serves 4. It takes about 25 mins and is rated medium. Key ingredients include Apple Cider Vinegar, Black Pepper, Canned Mackerel, and Cooked Beets. Each serving provides about 244.37 kcal, and is a good source of protein.
Recipe Questions
- What is Smoked Mackerel with Beets, Apple, and Pumpernickel Crisps made of?
- The main ingredients are Apple Cider Vinegar, Black Pepper, Canned Mackerel, Cooked Beets, Fresh Dill. The full list of 12 is above.
- How long does it take to make Smoked Mackerel with Beets, Apple, and Pumpernickel Crisps?
- About 25 mins in total: 15 mins to prepare and 10 mins to cook.
- How many calories are in one serving?
- One serving provides about 244.37 kcal. The full nutrition breakdown is above.
- Is Smoked Mackerel with Beets, Apple, and Pumpernickel Crisps easy to make?
- This recipe is rated medium, with 12 ingredients and 4 steps.
- Is Smoked Mackerel with Beets, Apple, and Pumpernickel Crisps healthy?
- Smoked Mackerel with Beets, Apple, and Pumpernickel Crisps has an easyChef Pro health score of 48/100. Per serving, it provides 244.37 calories and 17.84 g of protein, or 36% of the Daily Value. Worth noting per serving: sodium at 285.0 mg (12% of the Daily Value) and saturated fat at 2.0 g (10% of the Daily Value). It contains Citrus, Fish, Milk, Wheat and Gluten, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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