Turkey burger with pepper yoghurt and wedges
A tender turkey burger with roasted pepper sauce and oven wedges.
About 50 min · 595 kcal · 40 g protein per serving
Mackerel, beetroot and Dijon on rye
Cooked mackerel with beetroot, Dijon and dill on dark rye.
By The foodose editorial team. Nutrition calculated from USDA FoodData Central. Checked on paper on 20 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 open sandwich
- Time
- About 12 min
- estimated
- Serves
- 2
- see below
- Energy
- 465 kcal
- per serving
- Protein
- 35 g
- per serving
Ingredients for 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.
- cooked beetroot. Beetroot in vinegar is a different product; this figure is for plain cooked beetroot.
- cooked mackerel. Smoked mackerel carries far more salt than the cooked fillet used here; check the pack if you use it.
- rye bread. Most rye bread also contains wheat; check the label.
Cooking steps
Mix the yoghurt, Dijon mustard and lemon juice together in a bowl.
Dice the beetroot and toss it with a spoonful of the dressing on its own, in a separate bowl.
Flake the mackerel, discarding any skin, and check for bones.
Spread the remaining dressing on the rye, add the dressed beetroot and the mackerel, and finish with the dill.
The useful detail
Dress the beetroot separately first. Beetroot bleeds the moment it meets anything pale, and dressing it on its own keeps the yoghurt white and the plate readable.
Make it work for you
One serving is One slice of rye with half the mackerel and beetroot. 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 salmon instead of mackerel
Milder and less oily.
Per serving: about 125 kcal less, about 1 g more protein, about 14 g less fat.
Quark instead of Greek yoghurt
Thicker and sharper; it sits on the bread better.
Per serving: about the same energy, about the same protein, about 1 g less fat.
Sourdough instead of rye
Lighter under a strong fish; rye suits it better.
Per serving: about 5 kcal more, about 1 g more 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.
A lunch where an oily fish carries both the protein and the omega-3 fats, and the yoghurt does the job of a mayonnaise.
| Energy | 465 kcal |
|---|---|
| Protein | 35 g |
| Fat | 21 g |
| of which saturates | 5 g |
| Carbohydrate | 34 g |
| of which sugars | not calculated |
| Fibre | 5 g |
| Sodium | 500 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.
| Ingredient | Weight used | Source | Energy | Protein |
|---|---|---|---|---|
| Greek yoghurt | 100 g | FDC 170903Yogurt, Greek, plain, lowfat | 73 kcal | 9.9 g |
| Dijon mustard | 10 g | FDC 2710085Mustard | 7 kcal | 0.4 g |
| lemon juice | 15 g | FDC 167747Lemon juice, raw | 3 kcal | 0.1 g |
| cooked beetroot | 200 g | FDC 169146Beets, cooked, boiled, drained | 88 kcal | 3.4 g |
| cooked mackerel | 200 g | FDC 175120Fish, mackerel, Atlantic, cooked, dry heat | 524 kcal | 47.7 g |
| fresh dill | 10 g | FDC 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 bread | 90 g | FDC 172684Bread, rye | 233 kcal | 7.7 g |
| Whole recipe | Divided by 2 | 928 kcal | 69.1 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
- Keep the dressed beetroot and the flaked mackerel in separate covered containers for 3 to 4 days. Assemble when you eat.
- Reheating
- Not needed; this is a cold dish.
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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