Module 16 · From the Sea
Homemade Mackerel in Tomato (Makrell i Tomat)
Homemade Mackerel in Tomato (Makrell i Tomat) is a keto lunch dish with 5.1 g net carbs, 31 g protein and 29 g fat per serving (405 kcal). It serves 4 and takes 40 minutes in total.
The Norwegian lunchbox classic, made from scratch and without sugar: mackerel gently baked in a rich, herby tomato sauce. Eat warm or cold on an egg or cracker.
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Allergens in this Ketogeni recipe: eggs, fish, sulphites. Includes listed optional alternatives; check actual ingredient labels and substitutions.
Yield: 4 servings · Active time: 15 min · Total time: 40 min
| Per serving | Amount |
|---|---|
| Net carbohydrates | 5.1 g |
| Protein | 31 g |
| Fat | 29 g |
| Energy | 405 kcal |
| Vitamin D | 21.1 µg |
| Calcium | 43 mg |
| Omega-3 (EPA + DHA) | 2.9 g |
Nutrition figures are estimates, not medical advice. Check ingredient labels and weigh your own portions, especially when tracking a strict daily carbohydrate limit. How to interpret these estimates.
Ingredients
- 500 g mackerel fillets
- 400 g organic chopped tomatoes
- 1 tbsp organic tomato paste
- 2 tbsp organic olive oil
- 2 piece organic garlic cloves
- 1 tsp dried thyme and a bay leaf
- 1 tsp cider vinegar
- 4 piece organic eggs, boiled
- 150 g organic little gem
Step-by-step method
- Heat the oven to 180 °C (fan 160 °C). Simmer tomatoes, paste, oil, garlic, thyme, bay and vinegar for 10 minutes; season.
- Lay the mackerel in a baking dish, pour over the sauce.
- Bake 15–18 minutes until the fish flakes.
- Serve warm or chilled with halved boiled eggs and crisp lettuce.
Chef’s tips
- Shop-bought versions often contain sugar; this one does not.
Variations
- Use herring or sardines.
- Add a little chilli.
Storage
Keeps 4 days in a jar in the fridge.
Questions and answers
How many net carbs are in Homemade Mackerel in Tomato (Makrell i Tomat)?
One serving has 5.1 g net carbohydrates, 31 g protein and 29 g fat (405 kcal). The recipe makes 4 servings. These figures are estimates; your own ingredients may differ.
Can I make Homemade Mackerel in Tomato (Makrell i Tomat) ahead, store or freeze it?
Keeps 4 days in a jar in the fridge.
Which allergens are in Homemade Mackerel in Tomato (Makrell i Tomat)?
It contains eggs, fish and sulphites, as listed by Ketogeni for this recipe. Always check the labels of the products you use.
Is Homemade Mackerel in Tomato (Makrell i Tomat) gluten-free?
Yes. None of the ingredients contain gluten. Check the labels of processed ingredients such as stock or spices.
Can I vary Homemade Mackerel in Tomato (Makrell i Tomat)?
Yes. Use herring or sardines. Add a little chilli.