Module 16 · From the Sea
Mackerel Escabeche with Peppers & Saffron
Mackerel Escabeche with Peppers & Saffron is a keto lunch dish with 4.5 g net carbs, 30 g protein and 38 g fat per serving (480 kcal). It serves 4 and takes 40 minutes in total.
Fried mackerel bathed in a warm, saffron-scented vinegar and olive oil marinade with peppers and garlic: Spanish, tangy and even better the next day.
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Allergens in this Ketogeni recipe: fish, sulphites. Includes listed optional alternatives; check actual ingredient labels and substitutions.
Yield: 4 servings · Active time: 25 min · Total time: 40 min
| Per serving | Amount |
|---|---|
| Net carbohydrates | 4.5 g |
| Protein | 30 g |
| Fat | 38 g |
| Energy | 480 kcal |
| Vitamin D | 24.1 µg |
| Calcium | 78 mg |
| Omega-3 (EPA + DHA) | 3.5 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
- 600 g mackerel fillets
- 120 ml organic extra-virgin olive oil
- 1 piece organic red pepper, in strips
- 1 piece small organic onion, sliced (about 60 g)
- 4 piece organic garlic cloves, sliced
- 80 ml sherry or white wine vinegar
- 1 pinch saffron threads
- 1 tsp smoked paprika and 2 bay leaves
- 150 g organic rocket or frisée
Step-by-step method
- Season the mackerel and fry skin-side down in 2 tbsp oil until crisp, 3 minutes; turn for 30 seconds. Lay in a dish.
- In the same pan, gently cook the pepper, onion and garlic in the rest of the oil for 6 minutes.
- Add vinegar, saffron, paprika, bay and a pinch of salt; simmer 2 minutes.
- Pour the warm marinade over the fish and leave at least 30 minutes, or overnight in the fridge.
- Serve at room temperature over leaves, spooning over the peppers and juices.
Chef’s tips
- Escabeche keeps beautifully: it was invented to preserve fish.
Variations
- Use sardines.
- Add a few green olives.
Storage
Keeps 3 days covered in the fridge.
Questions and answers
How many net carbs are in Mackerel Escabeche with Peppers & Saffron?
One serving has 4.5 g net carbohydrates, 30 g protein and 38 g fat (480 kcal). The recipe makes 4 servings. These figures are estimates; your own ingredients may differ.
Can I make Mackerel Escabeche with Peppers & Saffron ahead, store or freeze it?
Keeps 3 days covered in the fridge.
Which allergens are in Mackerel Escabeche with Peppers & Saffron?
It contains fish and sulphites, as listed by Ketogeni for this recipe. Always check the labels of the products you use.
Is Mackerel Escabeche with Peppers & Saffron gluten-free?
Yes. None of the ingredients contain gluten. Check the labels of processed ingredients such as stock or spices.
Can I vary Mackerel Escabeche with Peppers & Saffron?
Yes. Use sardines. Add a few green olives.