A Houseful of Love

Once our family started to abstain from meat on Fridays, we realized it was fish, eggs, or beans for protein. And while we love our eggs and beans, we wanted to expand our options.

To be entirely honest, I’ve never been a huge fan of fish. I know all of the amazing health benefits, particularly from the omega-3s, but it’s expensive and hard to prepare well. However, with the new Friday restrictions, I was determined to find a way to eat more fish.

Luckily, canned fish is the perfect solution. It’s pre-cooked, which will save you time – no cooking or chopping required. And at less than $4 for a 15oz can, it is significantly cheaper than most fresh or frozen options.

Better yet, it is actually more nutritious because it is canned with the skin and bones! While it might sound off-putting, the canning process softens them to the point that they are barely noticeable. Extra minerals and collagen? Sign me up!

What does mackerel soup taste like?

I keep my mackerel soup simple, with a basic mirepoix (onion, carrots, celery), garlic, and tomato providing the bulk of the flavor, aside from the fish. I add a touch of lemon juice and parsley to brighten it up and some red pepper flakes to bring the heat.

My husband affectionately calls it “peasant food” – simple, hearty, and delicious!

Is canned mackerel soup fishy?

While it does have a slightly “fishy” flavor, it is largely masked by the brightness of the lemon, parsley, and tomato and the hint of heat from the red pepper flakes (or cayenne, when we have them from our garden). I often find things that are “fishy” to be rather off-putting, but this is one way that I actually really enjoy eating it.

If you can’t stand the taste of fish, canned mackerel may not be for you. However, you could substitute with canned tuna or canned salmon, as I find that those are often less fishy than mackerel.

What are the health benefits of canned mackerel soup?

Mackerel is a great source of omega-3 fatty acids, which are anti-inflammatory and supportive of brain function and cardiovascular health. On a personal note, I’ve noticed much less “mom-brain”/brain-fog since increasing my omega-3 consumption!

It’s also a great source of vitamin B12, vitamin D, and selenium – all essential nutrients (particularly for pregnant and breastfeeding moms) that many Americans are deficient in. Selenium also binds mercury, which makes the already-low levels of mercury in mackerel even less worrisome.

Does canned mackerel have mercury? Is it safe while pregnant or breastfeeding?

Canned mackerel (often chub mackerel) is very low in mercury, making it a great choice for pregnant and breastfeeding moms. It can be tough to get enough omega-3s and selenium when restricting fish for fear of mercury – canned mackerel, canned salmon, and sardines are all very safe options. Canned chunk light tuna has some mercury, so that is best eaten in moderation.

When should I serve mackerel soup?

Mackerel soup is good any time, but it is particularly welcome in the colder months. Now that fall has really settled in, I have this recipe in our regular rotation!

For Catholics and other Christians who practice abstinence from meat on Fridays, the vigils of major feasts, and/or during the seasons of Lent and Advent, canned mackerel soup is a great option that is still high in bio-available protein.

Mackerel soup is also a great meal for the feasts of the fisherman apostles – St. Andrew, St. Peter, St. John the Evangelist, and particularly St. James, who is also the patron saint of Spain!

Does this mackerel soup make good leftovers?

Yes, these leftovers keep well in the fridge for up to 3 to 4 days. I find that they are a bit fishier, but a splash of lemon juice helps to minimize that. It’s also great served with a fried egg or two on top – a breakfast of champions!

Instead of making this soup and freezing it, I would recommend prepping all the veggies and seasonings. Freeze everything but the canned goods (which don’t need to take up precious freezer space), then throw it in the pot when you want it for a quick and easy dinner.

Ingredients

• 2 tbsp butter – can also use olive oil, tallow, or other healthy fat.
• 3 cloves garlic, minced
• 3 sticks celery, chopped
• 3 carrots, chopped
• 2 medium onions, chopped
• 4 cups chicken bone broth
• 6 oz tomato paste
• 2 15oz cans mackerel
• 2 tbsp lemon juice
• 1/4 cup chopped fresh parsley – or about 1 tbsp dried parsley
• 1 tsp red pepper flakes – or 1 fresh cayenne pepper, if you have easy access to one. We grew them in our garden last summer and they will certainly be one we grow every year (easy, low maintenance, delicious, and versatile)!
• Salt, to taste – I typically don’t need to add any, but it will depend on your broth. The canned mackerel is already fairly salty, so if you have a well-salted broth, you may not need to add any either. Just taste it at the end – if it’s bland, add salt until the flavors pop!

Directions

Step 1: Melt butter in a large pot, then sauté garlic, onions, carrots, celery, and fresh pepper (if using) for 2-3 minutes, until softened.

Step 2: Add tomato paste and chicken broth. Stir and bring to a boil for 2 minutes.

Step 3: Add the mackerel, breaking it up as you stir it into the soup. Return to a boil, then lower heat to simmer.

Step 4: Add lemon juice, parsley, and red pepper flakes, then stir to combine.

Step 5: Simmer 10 minutes. Taste, add salt (if needed – depends on your broth), then serve!

---

Print

Nutrition Facts

Amount Per Serving
Calories: 371 kcal
Fat: 21g
Total Carbohydrates: 19g
Fiber: 4g
Protein: 29g

The nutrition data provided here is for informational only and is only an estimate based on an online nutrition calculator. It cannot be verified or guaranteed, and should not be used in the treatment of medical conditions. It should not be considered a substitute for a professional nutritionist’s advice This data should be interpreted and used at your own risk.