Grilled Mackerel with Fennel and Olive Slaw

Why This Works for Intermittent Fasting

Mackerel is one of the richest sources of omega-3 fatty acids available, delivering a strong anti-inflammatory hit alongside high-quality protein and healthy fat — exactly the combination that keeps you satisfied through a long fasting window. The fennel and olive slaw adds fiber, potassium, and a bright acidity that cuts through the richness of the fish without any starch or sugar. This is a fast, low-effort meal that works equally well opening a 16:8 window or as the single meal on an OMAD day.

Ingredients

For the mackerel:

• 2 whole mackerel fillets (approx. 150g / 5 oz each), skin on
• 1 tablespoon olive oil
• Sea salt and black pepper to taste
• Juice of half a lemon

For the fennel and olive slaw:

• 1 small fennel bulb, very thinly sliced
• 1/4 red onion, thinly sliced
• 12 pitted kalamata olives, halved
• 2 tablespoons olive oil
• 1 tablespoon red wine vinegar
• Handful of fresh parsley, roughly chopped
• Sea salt and black pepper to taste

Instructions

1. Pat the mackerel fillets dry and rub both sides with olive oil, sea salt, and black pepper.
2. Heat a grill pan or outdoor grill to medium-high heat.
3. Grill the mackerel skin-side down for 4–5 minutes, then flip and cook for another 2–3 minutes until the flesh flakes easily.
4. While the fish cooks, combine the sliced fennel, red onion, and olives in a bowl.
5. Whisk together the olive oil and red wine vinegar, then toss through the slaw with the parsley, salt, and pepper.
6. Squeeze fresh lemon juice over the grilled mackerel just before serving.
7. Plate the mackerel over a bed of the fennel and olive slaw.

Nutrition Per Serving

Fasting Compatibility

This meal fits well within 16:8, 18:6, or OMAD eating windows. The high omega-3 and low-carb profile makes it a satisfying, anti-inflammatory choice for breaking a longer fast without spiking blood sugar.

Related Recipes

• Baked mackerel with lemon and herbs
• Grilled sea bass with fennel and olives
• Sardine and leafy green salad with olive oil

This recipe is for informational purposes only and is not medical advice. Always consult a qualified healthcare professional before making dietary changes, especially if you have an existing health condition.