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Mackerel, apple and rye open sandwiches

Rye bread with cooked mackerel, crisp apple and mustard yoghurt.

By The foodose editorial team. Nutrition calculated from USDA FoodData Central. Checked on paper on 12 September 2026; not yet cooked in a test kitchen or photographed, so the times and yield are estimates. How we develop our recipes
What still needs a real kitchen
  • Photograph the finished sandwiches
Time
About 10 min
estimated
Serves
2
see below
Energy
425 kcal
per serving
Protein
29 g
per serving
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Not yet photographed. The panel names the dish’s main ingredients rather than showing a picture we have not taken.

Ingredients for 2 servings

2 servings

Check off ingredients as you go.

Contains fish, gluten, milk, mustard. Check the labels on packaged ingredients:

  • Dijon mustard. Many Dijon mustards also declare sulphites; check the label.
  • rye bread. Most rye bread also contains wheat; check the label.
  • cooked mackerel. Smoked mackerel carries far more salt than the cooked fillet used here; check the pack if you use it.

Cooking steps

  1. Stir the yoghurt, mustard and dill together.

  2. Spread the mixture over the rye bread.

  3. Flake the mackerel over the top, going through it with your fingers for bones as you do.

  4. Lay the apple slices over and eat straight away, while the bread is still crisp.

The useful detail

Specify fresh cooked or tinned mackerel; smoked versions have different sodium values. This is calculated with plain cooked mackerel; smoked fillets can carry several times the salt.

Make it work for you

One serving is One slice of rye with half the mackerel. You can switch to a smaller portion in the ingredients above; it is three quarters of this, and it contains correspondingly less energy and protein. It is an option, not a goal.

  • Tinned sardines instead of mackerel

    Smaller, softer fillets, and saltier from the tin.

    Per serving: about 50 kcal less, about 1 g more protein, about 6 g less fat.

  • 2% Greek yoghurt

    Thicker, so it does not soak into the bread.

    Per serving: about 5 kcal more, about 2 g more protein, about the same fat.

  • Pear instead of apple

    Sweeter and softer; slice it just before serving.

    Per serving: about 5 kcal more, about the same protein, about the same fat.

Estimated nutrition

Per standard serving, calculated from the ingredients above. Nutrition changes with substitutions, brands and how much oil stays in the pan.

An oily-fish lunch that needs no cooking. Mackerel is among the richest fish in fat, which is why the energy is higher than the plate looks.

Nutrition per serving
Energy425 kcal
Protein29 g
Fat19 g
of which saturates5 g
Carbohydrate35 g
of which sugarsnot calculated
Fibre4 g
Sodium440 mg
Show calculation notes

Each ingredient’s weight is multiplied by its USDA FoodData Central values per 100 g. The whole recipe is added up and divided by 2. Raw weights are used for meat, fish and vegetables; beans and lentils are drained weights. All of the oil is counted as eaten. Added salt is not included; sodium from stock, bread, cheese and tinned food is.

Calculation, whole recipe
IngredientWeight usedSourceEnergyProtein
plain yoghurt100 gFDC 170886Yogurt, plain, low fat63 kcal5.3 g
Dijon mustard5 gFDC 2710085Mustard3 kcal0.2 g
fresh dill5 gFDC 172233Dill weed, freshFresh dill is 43 kcal per 100 g on FoodData Central 172233, so the few grams a recipe uses add 2 or 3 kcal. That record has no sugars value, so the dill is listed here rather than counted, which keeps the recipe's sugars calculable.··
rye bread100 gFDC 172684Bread, rye259 kcal8.5 g
cooked mackerel180 gFDC 175120Fish, mackerel, Atlantic, cooked, dry heat472 kcal42.9 g
apples100 gFDC 171688Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)52 kcal0.3 g
Whole recipeDivided by 2849 kcal57.2 g

Per serving the energy is rounded to the nearest 5 kcal, grams to the nearest whole gram and sodium to the nearest 10 mg. Ingredients marked “Not calculated” are excluded and could add at most 3 kcal to the whole recipe. of which sugars could not be calculated, because one ingredient’s record does not cover it; the row above says which. Calculation method 1.0, September 2026. How the calculation works.

Storage and reheating

In the fridge
Assemble and eat straight away. The mackerel and the dressing keep separately, covered, for up to 2 days.
Reheating
Eaten cold.

Checked against US Food and Drug Administration, Refrigerator and Freezer Storage Chart, USDA Food Safety and Inspection Service, Leftovers and Food Safety, FoodSafety.gov, Safe Minimum Internal Temperatures and FoodSafety.gov, Cold Food Storage Chart. UK guidance from the Food Standards Agency is shorter, at two days for most leftovers.

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