If you’ve been spending any time in the traditional foods world, you’ve probably noticed that sardines get a lot of the spotlight—and for good reason. But in today’s vodcast, I want to gently widen the conversation and invite another excellent fish to the table: mackerel. It’s affordable, nourishing, and deserves a place alongside sardines in a well-rounded kitchen.
These conversational vodcasts are available to the Kitchen Pioneers who have joined my YouTube membership community—The Traditional Foods Kitchen Academy.
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Table of Contents
- A Quick Glance: Why Eat Mackerel?
- Why Variety Matters When It Comes to Canned Fish
- Traditional Diets Were Naturally Varied
- What Makes Mackerel So Special?
- Mackerel vs. Sardines: It’s Not Either/Or
- Easy Ways to Enjoy Canned Mackerel
- It’s Time to Branch Out
- Fish Recipes
- The Modern Pioneer Cookbook
- The Modern Pioneer Pantry
- Traditional Foods Kitchen Academy
- Join the Traditional Foods Kitchen Academy
- Kitchen Academy Videos
- Shop for items used in this blog post or video
A Quick Glance: Why Eat Mackerel?
Mackerel is a nutrient-dense, affordable canned fish that offers healthy fats, protein, and important minerals. Rotating mackerel with sardines and other canned fish helps create dietary variety, reduces food fatigue, and supports long-term health—especially in a traditional foods lifestyle.
Why Variety Matters When It Comes to Canned Fish
Eating the same food over and over isn’t ideal. Even the healthiest foods can become less beneficial if we eat them exclusively. Our bodies thrive on variety—different nutrients, different mineral profiles, and different fat compositions. Rotating foods helps ensure we’re not unintentionally missing something important.
Traditional Diets Were Naturally Varied
Historically, people didn’t eat just one type of fish. Coastal communities ate what was available seasonally and locally—mackerel, herring, sardines, anchovies, cod, and more. Variety wasn’t a trend; it was simply how people ate.
What Makes Mackerel So Special?
Mackerel may not always get the same attention as other canned fish, but it has a lot going for it. From its nourishing fats to its satisfying texture, this humble fish brings both flavor and nutrition to the table in a very traditional, practical way.
- A Rich Source of Healthy Fats
Mackerel is naturally rich in omega-3 fatty acids, which support heart and brain health and help maintain a healthy balance of inflammation. These fats are especially important as we age and are one reason traditional diets emphasized fatty fish. - High-Quality Protein That Satisfies
Mackerel is hearty and filling. Its protein content helps keep you satisfied longer, making it an ideal option for simple lunches or light suppers when you want something nourishing without a lot of fuss. - Packed With Essential Nutrients
Mackerel contains important nutrients, including vitamin D, B vitamins, selenium, and iron. These are nutrients many people struggle to get enough of, especially if they don’t eat seafood regularly.
Mackerel vs. Sardines: It’s Not Either/Or
- Think Rotation, Not Replacement. Choosing mackerel occasionally isn’t about giving up sardines—it’s about expanding the pantry. Sardines are superb, but mackerel brings a slightly different nutrient profile and a richer, meatier texture that many people enjoy.
- Flavor Fatigue Is Real. Even foods we love can become unappealing if we eat them too often. Adding mackerel into the rotation keeps meals interesting and makes it easier to stick with healthy habits long-term.
Easy Ways to Enjoy Canned Mackerel
- Simple Is Best. Canned mackerel is delicious mashed with a little olive oil, lemon juice, and salt, then served on sourdough toast or alongside fermented vegetables.
- Add It to Familiar Meals. Use mackerel where you might normally use tuna—in salads, mixed with a little homemade mayonnaise, or gently warmed and served with rice and steamed or sautéed broccoli.
- Keep It Practical. This is everyday food. No fancy preparation required. Keep a few cans in the pantry so you always have a nourishing option ready when time is short.
It’s Time to Branch Out
If you’ve been relying heavily on sardines, consider this a friendly nudge to branch out. Mackerel is affordable, accessible, and deeply nourishing—exactly the kind of food our grandparents would have appreciated and understood. Building a Traditional Foods Kitchen isn’t about perfection; it’s about variety, balance, and choosing foods that truly sustain us.
To get started, watch my How to Make an Easy Meal with Kipper Snacks video, but when you make the recipe, use mackerel instead of kippers. You’ll love it!
For more fish recipes, watch The Best Canned Sardines Recipe (So Good for You!) + A Fish Friday Marathon video.
Fish Recipes
The Best Canned Sardines Recipe (So Good for You!) + A Fish Friday Marathon
Turn canned sardines into craveable meals, explore Fish Friday traditions, and enjoy a video marathon of healthy, budget-friendly seafood recipes.
Baked Salmon Recipe – How to Make the Most of Your Sheet Pan Suppers
This recipe comes together in minutes with a side of salmon and a few simple seasonal ingredients.
How to Make an Easy Meal with Kipper Snacks
Not sure what to do with all the tinned fish in your pantry? Discover this tasty and nutrient-dense kipper recipe.
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The Modern Pioneer Cookbook
Seasonal ingredients, traditional techniques, and nourishing recipes. Over 85 traditional, from-scratch recipes! Discover for yourself how you can use simple ingredients and traditional techniques to cook the modern pioneer way.
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The Modern Pioneer Pantry
Simple ingredients, timeless techniques, and a well-stocked pantry. Discover over 100 nourishing recipes to preserve food and turn pantry staples into delicious, homemade meals. Build a wholesome, traditional pantry—just like a modern pioneer!
Traditional Foods Kitchen Academy
My comprehensive vodcasts are exclusively available to members of the Traditional Foods Kitchen Academy, who we call Kitchen Pioneers. You can learn more about my optional YouTube membership community, including members-only videos and exclusive perks.
This membership community is optional. I’m still publishing my detailed instructional cooking videos on my public YouTube channel that you can watch for free. (Thanks so much for being a Sweet Friend and subscriber!)
Join the Traditional Foods Kitchen Academy
As a Kitchen Pioneer member, your YouTube video comments include a special badge next to your YouTube username. You’re always welcome to post questions and comments on my videos, and I’m happy to reply.
Catch up on some of the videos in our membership community that you may not have seen:
- Traditional Foods Kitchen Academy video playlist (Optional Membership Community)
Kitchen Academy Videos
The Gentle Power of Fermented Beverages—All Year Long
Learn how fermented beverages gently support digestion year-round, shifting with the seasons to nourish the gut through traditional, living drinks.
How to Make Oatmeal Higher in Protein (The Old-Fashioned Way)
Turn simple oats into a hearty, protein-rich porridge.
The Only Traditional Recipes You’ll Ever Need!
Focus on traditional recipes with real food. Don’t chase trends.
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