{"id":2120695,"date":"2026-08-26T10:27:33","date_gmt":"2026-08-26T17:27:33","guid":{"rendered":"https:\/\/www.goldenhousetucson.com\/chinese-food\/?p=2120695"},"modified":"2026-08-26T10:27:33","modified_gmt":"2026-08-26T17:27:33","slug":"34g-protein-5-minute-lunch-idea-mackerel-on-toast","status":"publish","type":"post","link":"https:\/\/www.goldenhousetucson.com\/chinese-food\/2026\/08\/26\/34g-protein-5-minute-lunch-idea-mackerel-on-toast\/","title":{"rendered":"34g protein, 5 minute lunch idea, mackerel on toast"},"content":{"rendered":"<p>Date: <b>2026-08-26 11:00:22<\/b><\/p>\n\n<div id=\"wrap_aoaf26be\" class=\"aoa_wrap \">\n  <iframe loading=\"lazy\" id=\"player\" type=\"text\/html\" width=\"750\" height=\"440\"\r\n  \t\t\t\t\tstyle=\"width:750px;height:440px;\" src=\"\/\/www.youtube.com\/embed\/qwlG_71dvSA?enablejsapi=1\"\r\n  \t\t\t\t\tframeborder=\"0\"><\/iframe>\n    <div id=\"aoaf26be\" class=\"aoa_overlay \">\n        <div class=\"aoa_content\"><a target=\"_blank\" href=\"\"><img style=\"margin:0 auto;max-height:400px;\" data-src=\"\" alt=\"\" \/><\/a><\/div>\n        <span id=\"close_aoaf26be\" class=\"aoa_close\"><\/span>\n        <a id=\"close_btn_aoaf26be\" class=\"aoa_close_btn\" onclick=\"setVisibility('aoaf26be', 'none');\">&times;<\/a>\n    <\/div>\n<\/div>\n\n<p>Quick, high-protein lunches you can make in minutes to help you skip the afternoon slump \ud83d\udd0b<\/p>\n<p>This is my Mackerel and Sauerkraut Open Sandwich.<br \/>\nSuper easy to throw together, even if you&#8217;re having the busiest week. Just smash it all together and pile it on toast. It\u2019s filling and great for your gut too, thanks to the probiotic benefits.<\/p>\n<p>The stars of the recipe:<br \/>\n\ud83d\udc1f Mackerel \u2013 a great source of omega-3s and an easy high-protein staple to keep in the cupboard.<br \/>\n\ud83e\uded9 Sauerkraut \u2013 a really simple way to get some probiotics for gut health.<br \/>\n\ud83e\udd63 Greek yoghurt \u2013 for creaminess and a little extra protein.<\/p>\n<p>Ingredients (serves 1)<br \/>\n125g mackerel (canned), drained (in olive oil, brine or water)<br \/>\n1 tbsp Greek yoghurt<br \/>\n\u00bd tbsp capers<br \/>\n1 tbsp sauerkraut, roughly chopped<br \/>\n5g dill, chopped (plus extra for garnish)<br \/>\n1 slice rye bread, toasted<br \/>\n0.3 lemon, juiced (to serve)<br \/>\n1 radish, finely sliced (optional, for garnish)<\/p>\n<p>Method:<br \/>\n1. Gather and prepare your ingredients.<br \/>\n2. In a bowl, use a fork to mash together the mackerel and yoghurt. Stir through the capers, sauerkraut and dill. Season to taste.<br \/>\n3. Spread the mackerel mixture on the toasted rye bread. Top with a squeeze of lemon juice, sliced radish, a drizzle of olive oil and a sprinkle of dill.<\/p>\n<p>For the recipe of the bread used in this video \u27a1\ufe0f\u00a0download the Doctor\u2019s Kitchen app and search \u201cDoctor\u2019s Daily Bread\u201d<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Date: 2026-08-26 11:00:22 Quick, high-protein lunches you can make in minutes to help you skip the afternoon slump \ud83d\udd0b This is my Mackerel and Sauerkraut Open Sandwich. Super easy to throw together, even if you&#8217;re having the busiest week. Just smash it all together and pile it on toast. It\u2019s filling and great for your [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":2120696,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7],"tags":[],"class_list":["post-2120695","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-healthy-eating","traffikrr"],"_links":{"self":[{"href":"https:\/\/www.goldenhousetucson.com\/chinese-food\/wp-json\/wp\/v2\/posts\/2120695","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.goldenhousetucson.com\/chinese-food\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.goldenhousetucson.com\/chinese-food\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.goldenhousetucson.com\/chinese-food\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.goldenhousetucson.com\/chinese-food\/wp-json\/wp\/v2\/comments?post=2120695"}],"version-history":[{"count":1,"href":"https:\/\/www.goldenhousetucson.com\/chinese-food\/wp-json\/wp\/v2\/posts\/2120695\/revisions"}],"predecessor-version":[{"id":2120697,"href":"https:\/\/www.goldenhousetucson.com\/chinese-food\/wp-json\/wp\/v2\/posts\/2120695\/revisions\/2120697"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.goldenhousetucson.com\/chinese-food\/wp-json\/wp\/v2\/media\/2120696"}],"wp:attachment":[{"href":"https:\/\/www.goldenhousetucson.com\/chinese-food\/wp-json\/wp\/v2\/media?parent=2120695"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.goldenhousetucson.com\/chinese-food\/wp-json\/wp\/v2\/categories?post=2120695"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.goldenhousetucson.com\/chinese-food\/wp-json\/wp\/v2\/tags?post=2120695"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}