Contains gluten, fish, and milk. Check the ingredients if you cook for someone with allergies.
Smoked mackerel mashed with quark and horseradish on dark rye, topped with cucumber and rocket. One of the highest omega-3 lunches you can make without turning on a stove.
10 minPrep
10 minTotal
2Serves
Smoked Mackerel Rye Sandwich
by · Easy
Pescetarian
High protein
Low sugars
High in potassium
Source of calcium
Contains gluten, fish, and milk. Check the ingredients if you cook for someone with allergies.
Smoked mackerel mashed with quark and horseradish on dark rye, topped with cucumber and rocket. One of the highest omega-3 lunches you can make without turning on a stove.
10 minPrep
10 minTotal
2Serves
Nutrition
Per serving · 300 g
523kcal2195 kJ
Protein27.5 g55%
Carbohydrate54.1 g21%
Net carbs †46.6 g
Sugars7.05 g8%
Fibre7.46 g
Fat23.4 g33%
Saturates5.57 g28%
Salt †2.53 g42%
Calculated from 100% of ingredients. Some values are estimated or unavailable — marked below.
Estimated (partial coverage)
Low coverage
†Calculated
—No data
Amount · % of EU reference intake (RI) for an average adult (8,400 kJ / 2,000 kcal). Source: Max Rubner-Institut (2025): Bundeslebensmittelschlüssel (BLS), Version 4.0 - Deutsche Nährstoffdatenbank. Karlsruhe. DOI: 10.25826/Data20251217-134202-0 For general reference only — not medical or dietary advice.
Before you start
You'll need
bread knife
cutting board
grater
mixing bowl
Ingredients
Quantities scale automatically · metric units (change in profile)
100 g
Quark < 10 % fat in dry matter
1 splash
Lemon juice
100 g
Cucumber raw
3 g
Dill raw
200 g
Rye bread4 slices
10 g
Horseradish rawgrated
1 pinch
Pepper black, dried
150 g
Mackerel smoked
30 g
Rocket raw
Instructions
1
Skin the smoked mackerel and mash it in a mixing bowl with the quark, the horseradish grated on a grater, a splash of lemon juice and black pepper. Stir in the chopped dill.
2
Slice the cucumber on a cutting board and cut the rye bread with a bread knife if needed.
3
Spread the mackerel cream thickly on the bread and top with cucumber and rocket.
Before you start
You'll need
bread knife
cutting board
grater
mixing bowl
Ingredients
Quantities scale automatically · metric units (change in profile)
100 g
Quark < 10 % fat in dry matter
1 splash
Lemon juice
100 g
Cucumber raw
3 g
Dill raw
200 g
Rye bread4 slices
10 g
Horseradish rawgrated
1 pinch
Pepper black, dried
150 g
Mackerel smoked
30 g
Rocket raw
Instructions
1
Skin the smoked mackerel and mash it in a mixing bowl with the quark, the horseradish grated on a grater, a splash of lemon juice and black pepper. Stir in the chopped dill.
2
Slice the cucumber on a cutting board and cut the rye bread with a bread knife if needed.
3
Spread the mackerel cream thickly on the bread and top with cucumber and rocket.
Nutrition
Per serving · 300 g
523kcal2195 kJ
Protein27.5 g55%
Carbohydrate54.1 g21%
Net carbs †46.6 g
Sugars7.05 g8%
Fibre7.46 g
Fat23.4 g33%
Saturates5.57 g28%
Salt †2.53 g42%
Calculated from 100% of ingredients. Some values are estimated or unavailable — marked below.
Estimated (partial coverage)
Low coverage
†Calculated
—No data
Amount · % of EU reference intake (RI) for an average adult (8,400 kJ / 2,000 kcal). Source: Max Rubner-Institut (2025): Bundeslebensmittelschlüssel (BLS), Version 4.0 - Deutsche Nährstoffdatenbank. Karlsruhe. DOI: 10.25826/Data20251217-134202-0 For general reference only — not medical or dietary advice.