If you, somehow, got your hands on some grilled mackerel, but feel like making something different with it: try these wraps! They’re delicious, healthy and super easy to put together!
So apparently, David Herbert Lawrence once said:
“The world is supposed to be full of possibilities, but they narrow down to pretty few in most personal experience…There’s lots of good fish in the sea…maybe…but the vast masses seem to be mackerel or herring,…. and if you’re not mackerel or herring yourself you are likely to find very few good fish in the sea.”
Well, to me, mackerel is definitely a good fish and I’m not even a mackerel or herring myself.
Sure, mackerel has a strong fishy taste and smell, but it’s a great source of protein, selenium, rich in omega-3 fatty acids and a vitamin B12 bomb (85 grams deliver 700% of your daily need!!). (you can get more nutritional info here)
Through my internet MD degree, I also learned that B12 is critical for the production of red blood cells, the manufacturing of DNA and the proper functioning of the nervous system. Deficiency increases the risk of bone fractures, balance problems, weakness, depression, memory and hearing loss. And we don’t want that.
Now, as for mackerel’s health benefits, these include: better heart health, enhanced mental ability and cancer prevention.
So David Herbert, not so bad being a mackerel…I might not always feel like having mackerel, but I like from time to time. Especially when my dad prepares it for me, so my entire house doesn’t smell for days after.
So there I was, 10 am, Sunday, my dad shows up at the door with grilled mackerel for breakfast…Well, I don’t do mackerel before a Sunday coffee, so even though it was hot and just out of the oven, I left it for later. I did not want to feed it to my toddler, because I did not know whether it counts as a safe fish for babies. Too early for breakfast, too early for lunch, so the half of the mackerel became my dinner.
I wanted to have it lighter, so that’s I turned it into a mackerel wrap! Here it goes.
Mackerel Wraps
These mackerel wraps are easy and quick to make and packed with delicious Mediterranean flavors! Make this healthy mackerel recipe for lunch or dinner, it's high-protein, rich in omega-3's, B12, selenium, zinc and full of veggies as well!
Ingredients
- 1 zucchini, small
- 1 carrot, cut into strips
- 1 tbsp olive oil
- 3 spring onions, washed and cut into larger pieces
- 1 avocado, mashed
- ½ lemon, juice of
- 2 tbsp parsley, chopped
- 1 clove garlic, minced
- 150g/6oz grilled mackerel
- 2 small tortillas
Optional: Garlic Sauce
- 1/3 cup yogurt
- 1 garlic clove (or as desired)
- salt to taste
Instructions
- Cut the zucchini and cook in a pan for 2-3 min at medium-high heat with olive oil.
- Add the grilled mackerel (having removed the bones), garlic and spring onion, stir for 1 min. Then turn off the heat.
- Mash one avocado and spread it on a tortilla. If you wish - add a spicy sauce you like - I added to mine 1/2 tsp of pepperoncini paste.
- Place everything from the pan into the tortilla, add some fresh greens like arugula or parsley on top and wrap it. I highly recommend adding a tbsp or so of yogurt garlic sauce to the wrap (just mix the yogurt with garlic and some salt).
- Then put the wrap back in the non-stick pan and get it nicely brown and crunchy on both sides.
- Voila! Your mackerel wrap with tons of health benefits is ready, enjoy it and don’t mind the smell! It’s totally worth it.
Nutrition Information
Yield 2 Serving Size 1Amount Per Serving Calories 627Total Fat 41gSaturated Fat 8gTrans Fat 0gUnsaturated Fat 29gCholesterol 64mgSodium 321mgCarbohydrates 41gFiber 10gSugar 3gProtein 28g
Update 2026: I hope you enjoy these Mackerel wraps! I was updating the recipe recently after I had baked some mackerel at home and although everything smelled like fish for a week…it was SO good. I ended up adding some carrots and some garlic sauce, which I hadn’t used in the original recipe. Again, SOOOO good. Just writing about it, I’m thinking of making it again, but this time I’ll just take out the grill to avoid smelling like a mermaid.
For more delicious wrap recipes, check out these:
Originally published in March 2019, last updated with new images and tips in May 2026.