This quick and easy Mackerel Salad is a healthy, low-mercury alternative to tuna salad, and is perfect for lettuce wraps and sandwiches, packed lunches and light dinners.
This post is sponsored by King Oscar.
Did you grow up eating tuna salad for lunches?
Of course you did. We all did.
And then maybe, as you got a little older (and possibly a little wiser), you started to hear whispers of ugly words. Words like “unsustainable” and “mercury.”
And then a new thought may have entered your mind– “Maybe I should eat a little bit less tuna.”
If that thought made you sad– I understand.
And truthfully– I still eat tuna. And I still eat tuna salad. But not nearly as often– and I’m not sad at all about that.
Why not? Because I found canned mackerel.
And guys– canned mackerel is a wonderful substitute for canned tuna. In fact, it’s so delicious in tuna recipes, that now I prefer it to my old standby.
And so, it seemed only fitting to use mackerel to make my former go-to lunch. This mackerel salad is a twist on the classic tuna salad, and is a healthier, more sustainable, and delicious seafood salad.
Mackerel as a Tuna Salad Substitute
Mackerel, unlike tuna, is sustainable and has a low-mercury content. That means it’s a happy choice for the environment and for your health.
“That’s great!” you might think, “but how does it TASTE?”
Canned mackerel has a similar flavor profile to canned tuna. It isn’t exactly the same, but it’s close, and it works well in tuna recipes.
A few of you told me you’ve had bad experiences with canned mackerel. You told me that you bought it in the past, but the smell was off-putting, or the flavor was too strong.
To that I say– Buy better mackerel.
I’ve been using canned mackerel from King Oscar. King Oscar’s gourmet canned mackerel has a light, mild flavor, and is packed in high-quality olive oil. The fish fillets are tender, and easily fall apart into this salad.
How to Make the Best Mackerel Salad
I realize that what goes into a mackerel or tuna salad can be a divisive issue.
A few years back, a friend refused to eat my tuna salad because it had pickle relish in it. (He was horrified.) And the recipe writers at Serious Eats and Epicurious both have strong (and conflicting) opinions on the best tuna sandwich.
But guys– You already know how you like your tuna salad, right?
You can use my recipe here, or swap out your own favorite seafood salad ingredients.
This recipe is for my favorite version of both tuna and mackerel salad. It’s not fussy, but it is delicious, quick, and a fabulous lunch.
The New Classic- Mackerel Salad
For this easy mackerel salad, I used Greek yogurt instead of mayonnaise. If you prefer mayo, or are avoiding dairy– mayonnaise works perfectly here. I also used pickle relish, and something sweet– raisins or dried cranberries.
I tested this recipe using oil instead of mayo or yogurt– it was good, but it didn’t taste as much like the tuna salad I was trying to replicate.
This mackerel salad is perfect as a low-carb option, and is delicious on its own or in a lettuce wrap. Or, grab some multi-grain bread, and make yourself an easy seafood sandwich!
Want more CANNED FISH? Check these out:
Mackerel Salad
This quick and easy Mackerel Salad is a healthy, low-mercury alternative to tuna salad, and is perfect for lettuce wraps and sandwiches, packed lunches and light dinners.
Ingredients
- 1 4oz can mackerel, oil drained King Oscar Mackerel recommended
- 1/3 cup greek yogurt (whole milk), or sub mayo (Use mayo to stay dairy-free)
- 1/4 cup raisins or dried cranberries (optional)
- 2 TB relish, dill or sweet
To Serve (Optional):
- whole grain bread, romaine lettuce, tomato slices, red onion slices, sweet bell pepper slices
Instructions
Use a fork to mix together all salad ingredients in a bowl.
Serve immediately with desired ingredients, or keep chilled for a packed lunch.
Recipe Notes
Recipe variations: Make sure to add more yogurt or mayonnaise if the added ingredients affect the moisture level of the salad.
- More veggies: Add finely diced celery or red onion to the salad
- More protein: Add sunflower seeds
- Add herbs: Add thyme, chopped parsley or green onion
Nutrition information does not include optional fruit or serving add-ons.
I’ll definitely have to have a look out for that cause I do love canned fish, especially high quality ones! This sounds like a great mix up from tuna salad and a yummy lunch I’d be happy to have any day of the week 🙂
I will have to pick up some mackerel at the store an give it a try. We usually have salmon, tuna, canned oysters and smoked salmon on hand. I will have to try this in a quick pasta salad for dinner soon. The flavours sound delicious.
It would be delicious served with pasta!
I just saw canned mackerel at my local market and was trying to figure out if I would like it or not… I really appreciate that you mention it will be close to my beloved tuna in taste. I too am trying to eat less tuna, and if this works for my daily tuna salad Im going to be thrilled. thanks so much for sharing!
I need to try mackerel! I love tuna salad, but definitely avoid eating it very often, so a good alternative would be perfect. We always had it with pickle relish. Or when it wasn’t around, green olives.
I’ve never heard of canned mackerel. Thanks for the introduction. I’m going to look for it in my grocery because I agree with all you said….sustainability, mercury, etc. and this sounds like a perfect alternative. Can’t wait to try this.
Buy better mackerel – goooood advice! Buy better canned fish in general! I think a lot of people don’t realize how good canned fish can be. Fortunately there are recipes out there like this that are opening people’s eyes. Like you, we don’t eat as much tuna as we once did, so it’s wonderful to have good alternatives out there. Go mackerel!
I can honestly say I have never tried mackerel, but you have convinced me and I have added it to my shopping list for the week. My kids are completely obsessed with tuna sandwiches and we are out a complete fortune buying the sustainable, dolphin friendly brand, so it will be nice to have an alternative!!
Sarah, I had never thought to replace tuna with mackerel before, but you bring up a lot of valid points. Sustainability, and mercury among them. Of course, it all comes down to taste and I agree that when you’re pcking a canned fish, you really need to look for the brand that treats its product with respect. King Oscar definitely does. Now on the pickle relish thing — I’ve had it that way and don’t mind it, but my grandfather makes an awesome hot sauce that takes my seafood salads to the next level…
Thanks Lisa! And Ooo I’ve never tried it with hot sauce!! I’ll have to do that next!
I love sweet relish in my tuna salad too. I have never tried mackerel before, but it’s interesting to know that you can use it in place of tuna. I can very much relate with cutting tuna out of my diet more than I used to and yes I was sad. I’m glad to know there is a more sustainable option.
I’ve only had canned mackerel once in my life — but it wasn’t this brand and it was a store brand. I’m keeping my eye out for your brand. We love fish and even tuna — we don’t put pickles in it, we put jalapeños instead. If I can’t find the King Oscar brand at the store I’ll try the Internet.
Check the link for their website Marisa! There’s a store finder ☺️ and they’re on Amazon
This mackerel salad is happening for lunch this week! I used to eat tuna salad quite a bit, but then I started reading about the mercury concerns, and backed off. But, I miss it. It’s such a convenient lunch, and I love that I can have a similar experience with King Oscar’s mackerel. Love that you add dill pickle relish and that pop of sweetness with the raisins or cranberries must complement everything perfectly!
How awesome to use mackerel in place of tuna, considering the issues with mercury. This recipe is spot on with what we like in a tuna (and now, mackerel) salad. Love. using Greek yogurt in place of mayo. And King Oscar has been a favorite in our house for years. Thanks for the recipe, info and inspiration!