Mackerel Lettuce Cups

Mackerel lettuce cups wrap a smoky grilled mackerel and egg salad in crisp green lettuce leaves. The fish chars on a grill pan, then flakes into a creamy mayo-tomato mix with chopped boiled eggs. They are light, crunchy, and just 2g of carbs each.

Ingredients

• 2 mackerel fillets (approx. 8 oz / 225 g)
• 1.0 tbsp. (0.5 oz / 15 g) olive oil
• 2 large eggs (approx. 3.5 oz / 100 g)
• 1.5 cups (12.0 oz / 340 g) water
• 1 medium tomato, seeded and diced (approx. 4.3 oz / 122 g)
• 2.0 tbsp. (1.0 oz / 28 g) mayonnaise
• 0.5 head green lettuce (approx. 5.3 oz / 150 g)
• Salt and black pepper to taste

Step-by-Step Directions

1. Preheat a grill pan over medium heat. Brush the 2 mackerel fillets (8 oz / 225 g) with 1.0 tbsp. (0.5 oz / 15 g) olive oil, and sprinkle lightly with salt and black pepper. Place the fish onto the preheated pan and cook on both sides for 6 to 8 minutes until fully cooked and slightly charred, then set aside.
2. Bring 1.5 cups (12.0 oz / 340 g) of salted water to a rolling boil in a small pot over medium heat. Gently drop in the 2 large eggs (3.5 oz / 100 g) and boil for exactly 10 minutes. Once done, run the eggs under cold water to cool, peel off the shells, chop them into small pieces, and transfer them to a salad bowl.
3. Gently flake the cooled mackerel fillets into the salad bowl with the chopped eggs. Add the diced 1 medium tomato (4.3 oz / 122 g) and 2.0 tbsp. (1.0 oz / 28 g) mayonnaise to the bowl. Mix everything evenly with a spoon until the ingredients are well combined.
4. Separate the 0.5 head green lettuce (5.3 oz / 150 g) into individual, sturdy leaves. Layer two leaves together to form a firm base for each cup, and fill them by spooning approximately 2.0 tbsp. (1.0 oz / 28 g) of the mackerel and egg salad mixture into each lettuce cup before serving.

Nutritional Information (Per Serving)

• Calories: 233 kcal
• Carbohydrates: 2g (0.07 oz)
• Protein: 14g (0.49 oz)
• Fat: 18g (0.63 oz)

Chef's Pro Tips for the Best Results

1. Check for Pin Bones: Even if you buy pre-cut mackerel fillets, always run your fingers down the centerline of the fish before grilling. Remove any remaining pin bones with tweezers for a much more pleasant eating experience.
2. Crisp Up Your Lettuce: To ensure your lettuce cups have the perfect crunch and can hold the weight of the salad, wash the leaves in ice-cold water and spin them completely dry before assembling. Soggy lettuce will cause the cups to fall apart!
3. Lighten the Dressing: If you want to cut down on the fat content while maintaining that creamy texture, try swapping half (or all) of the mayonnaise with plain Greek yogurt. It adds a wonderful tang that pairs beautifully with the rich mackerel.
4. Add a Citrus Kick: Mackerel is a beautifully rich and oily fish that benefits greatly from a touch of acidity. A quick squeeze of fresh lemon juice over the fish right after grilling will brighten up the entire flavor profile of your dish.

Frequently Asked Questions (FAQ)

Can I make these Mackerel Lettuce Cups ahead of time? Yes, you can easily meal-prep the components! However, to prevent the lettuce from becoming soggy, it is highly recommended to store the mackerel and egg salad mixture in an airtight container in the fridge separately from the washed lettuce leaves. Simply assemble your Mackerel Lettuce Cups right before you are ready to eat.

What is the best lettuce for making Mackerel Lettuce Cups? While this recipe calls for standard green lettuce, Butterhead (Boston or Bibb) and Romaine hearts are fantastic alternatives. Butterhead lettuce offers a natural, bowl-like shape that holds the filling perfectly, while Romaine provides a much sturdier, satisfying crunch.

Can I use canned fish for this Mackerel Lettuce Cups recipe? Absolutely! If you are short on time, you can substitute the freshly grilled fillets with high-quality canned mackerel (drained well). It transforms this into a completely no-cook recipe (aside from boiling the eggs) while still delivering an excellent, high-protein meal.

Pro Tips

• Wash the lettuce leaves in ice-cold water and spin them bone-dry; soggy leaves cannot hold the filling and the cups collapse.
• Layer two lettuce leaves per cup for a sturdy base that can carry the weight of the mackerel salad.
• Run your fingers along the centerline of the fillets before grilling and pull any pin bones with tweezers — mackerel fillets often hide a few.
• A squeeze of lemon over the grilled mackerel while it is still hot brightens the oily fish and lifts the whole salad.
• For a lighter dressing, swap half the mayonnaise for plain Greek yogurt; the tang stands up nicely to the rich mackerel.

Frequently Asked Questions

Can I make the mackerel salad ahead?

Yes — grill the mackerel, boil the eggs, and mix the salad up to a day ahead. Fill the lettuce cups just before serving so the leaves stay crisp.

Can I use canned mackerel?

Canned mackerel works in a pinch — drain it well and flake it in place of the grilled fillets, though you lose the charred flavor.

Are these lettuce cups keto-friendly?

Very much so: 2g of carbs, 18g of fat, and 14g of protein per serving.

How do I keep leftover salad?

Store the filling sealed in the fridge up to 2 days and spoon it into fresh lettuce leaves at meal time.

Recipe card below.

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Stav Kogan

Mackerel Lettuce Cups

Print Recipe Pin Recipe

Servings: 4 servings

Calories: 233

Ingredients Method Nutrition

Ingredients

  

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• 2 mackerel fillets (approx. 8 oz / 225 g)
• 1.0 tbsp (0.5 oz / 15 g) olive oil
• 2 large eggs (approx. 3.5 oz / 100 g)
• 1.5 cups (12.0 oz / 340 g) water
• 1 medium tomato, seeded and diced (approx. 4.3 oz / 122 g)
• 2.0 tbsp (1.0 oz / 28 g) mayonnaise
• 0.5 head green lettuce (approx. 5.3 oz / 150 g)
• Salt and black pepper to taste
• Crisp Up Your Lettuce: To ensure your lettuce cups have the perfect crunch and can hold the weight of the salad, wash the leaves in ice-cold water and spin them completely dry before assembling. Soggy lettuce will cause the cups to fall apart!
• Lighten the Dressing: If you want to cut down on the fat content while maintaining that creamy texture, try swapping half (or all) of the mayonnaise with plain Greek yogurt. It adds a wonderful tang that pairs beautifully with the rich mackerel.

Method

 

1. Preheat a grill pan over medium heat.
2. Brush the 2 mackerel fillets (8 oz / 225 g) with 1. 0 tbsp. (0. 5 oz / 15 g) olive oil, and sprinkle lightly with salt and black pepper.
3. Place the fish onto the preheated pan and cook on both sides for 6 to 8 minutes until fully cooked and slightly charred, then set aside.
4. Bring 1. 5 cups (12. 0 oz / 340 g) of salted water to a rolling boil in a small pot over medium heat. Gently drop in the 2 large eggs (3. 5 oz / 100 g) and boil for exactly 10 minutes.
5. Once done, run the eggs under cold water to cool, peel off the shells, chop them into small pieces, and transfer them to a salad bowl.
6. Gently flake the cooled mackerel fillets into the salad bowl with the chopped eggs.
7. Add the diced 1 medium tomato (4. 3 oz / 122 g) and 2. 0 tbsp. (1. 0 oz / 28 g) mayonnaise to the bowl.
8. Mix everything evenly with a spoon until the ingredients are well combined.
9. Separate the 0. 5 head green lettuce (5. 3 oz / 150 g) into individual, sturdy leaves.
10. Layer two leaves together to form a firm base for each cup, and fill them by spooning approximately 2. 0 tbsp. (1. 0 oz / 28 g) of the mackerel and egg salad mixture into each lettuce cup before serving.
11. Check for Pin Bones: Even if you buy pre-cut mackerel fillets, always run your fingers down the centerline of the fish before grilling.
12. Remove any remaining pin bones with tweezers for a much more pleasant eating experience.
13. Add a Citrus Kick: Mackerel is a beautifully rich and oily fish that benefits greatly from a touch of acidity. A quick squeeze of fresh lemon juice over the fish right after grilling will brighten up the entire flavor profile of your dish.

Nutrition

Calories: 233kcalCarbohydrates: 2gProtein: 14gFat: 18g

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