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Skillet hash of diced sweet potato and mackerel topped with fried eggs and herbs
DinnerPescatarianGluten-freeDairy-free

Mackerel & Sweet Potato Hash

Crispy-edged sweet potatoes, smoky mackerel and a fried egg on top. Over 1g of omega-3s and 60% of your vitamin D per serving — from a humble can of fish.

1g Omega-39mcg Vitamin D9.2mcg Vitamin B121053mg Potassium
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Prep10 min
Cook20 min
Calories508 kcal
Serves4

Key nutrients per serving

By The Recipe Seeker Kitchen

Updated 2026-09-17

Ingredients

4 servings

Instructions

4 steps · about 30 minutes total

  1. Crisp the sweet potatoes

    Heat the oil in a large skillet over medium-high heat. Add the sweet potato cubes in a single layer with a good pinch of salt. Cook undisturbed for 4 minutes so they brown, then stir and cook 6–8 more minutes until nearly tender. Small, even cubes are the whole trick.

  2. Soften the vegetables

    Add the onion and bell pepper, smoked paprika and cumin. Cook, stirring, 4 minutes until the onion softens and the spices smell fragrant.

  3. Add the mackerel

    Flake the mackerel into large chunks and fold through the hash. Cook 2 minutes to warm through. Taste and adjust salt and pepper — canned mackerel varies in saltiness.

  4. Fry the eggs

    Make 4 wells in the hash, crack an egg into each, cover and cook 3–4 minutes until the whites set but the yolks are still runny. Shower with parsley and serve straight from the pan.

Why this helps

Omega-3 and vitamin D on a budget

Mackerel is one of the most affordable oily fish and one of the richest food sources of both EPA/DHA omega-3s and vitamin D — nutrients many people under-consume. Paired with potassium-rich sweet potato and a runny egg, this is proof that eating for your brain does not require expensive salmon fillets.

All about Omega-3All about Vitamin DAll about Vitamin B12All about Potassium

Nutrition facts

per serving · % DV
  • Calories 508 kcal25%
  • Protein 28g56%
  • Total Carbohydrate 38g14%
  • Dietary Fiber 6g21%
  • Total Sugars 8g16%
  • Total Fat 27g35%
  • Sodium 245mg11%

Vitamins & minerals

  • Iron 3.7mg21%
  • Calcium 97mg7%
  • Magnesium 128mg30%
  • Potassium 1053mg22%
  • Vitamin C 78mg87%
  • Vitamin D 9mcg60%
  • Vitamin B12 9.2mcg383%

*Percent Daily Values are based on a 2,000 calorie diet. Values are per serving (recipe makes 4).

Nutrition is an estimate calculated from USDA FoodData Central ingredient data and may vary by ingredient brand, preparation, and portion size.

Questions, answered

Is canned mackerel as nutritious as fresh?
Essentially yes for omega-3s and vitamin D — canning preserves them well. Look for mackerel packed in olive oil or water with minimal ingredients.
I am not sure about mackerel — what does it taste like?
Richer and meatier than tuna, with a pleasant smokiness, especially the canned kind. The sweet potato and paprika balance it, and skeptics usually convert on the first bite.
Can I use salmon instead?
Yes, canned salmon works the same way and keeps the omega-3s and vitamin D. Tuna works too but has fewer omega-3s.
How do I get the sweet potatoes crispy?
Three things: a hot pan, a single layer with space between cubes, and patience — do not stir for the first 4 minutes. Crowding the pan steams them instead.
Can I make this ahead?
Cook the hash base up to 3 days ahead and refrigerate. Reheat in a hot skillet to re-crisp, then fry fresh eggs on top just before serving.
Is this good for breakfast too?
Absolutely — it eats like a hearty breakfast hash. The protein and fat keep blood sugar steady through the morning.
What about mercury in mackerel?
Atlantic mackerel is a small, short-lived fish and sits low on the mercury scale, unlike king mackerel. It is considered a good low-mercury choice.
Can I skip the eggs?
Yes. The hash is complete without them, though you lose about 6g of protein per serving. Add a can of white beans to the hash to replace it.

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