An Easy and Healthy Smoked Mackerel Bowl

The star of this bowl is tinned fish—it's convenient, protein-packed and boats plenty of heart-healthy nutrients.

In countries like Portugal and Spain where tinned fish is a staple, it can be a dish’s superstar or background player. Tinned fish newbie? Try it in bowl that also boasts grains, peas, eggs and greens.

Smoked Mackerel Bowl

Makes 1 bowl
Prep time: 10 minutes   

Total time: 10 minutes


  • ½ 110-gram tin of smoked mackerel, oil drained
  • ½ cup cooked whole grains, such as quinoa, brown rice or farro
  • 1 cup snap peas, sliced
  • 1 Persian cucumber, thinly sliced
  • 2 cups chopped dark leafy greens, such as kale or spinach
  • 1 soft-boiled egg, sliced in half lengthwise
  • 1 green onion, thinly sliced


  • 1 tablespoon soy sauce
  • ½ tablespoon rice vinegar
  • 1 teaspoon sesame oil
  • 1 teaspoon honey
  • 1 teaspoon grated ginger
  • ¼ teaspoon sriracha

Optional garnishes

  • sesame seeds
    pickled onions


Step 1: In a small bowl, whisk together soy sauce, rice vinegar, sesame oil, honey, ginger and sriracha until well combined. Set dressing aside.

Step 2: Assemble bowl with the cooked grains, greens, vegetables, mackerel and egg. Drizzle all over with dressing and garnish with sliced green onions.

Tip: Swap mackerel for another type of tinned fish, such as salmon or sardines, or switch up the vegetables with shredded carrots, cabbage and avocado.

Next: Here’s a Good Reason to Buy a Pretty Little Tin of Fish

Originally Published in Best Health Canada