Lunch

Jacket potato with mackerel and yoghurt slaw

Name: Jacket potato with mackerel and yoghurt slaw
Prep time: 10 min
Cook time: 60 min
Total time: 70 min
Yield: 2 portions
Ingredients: 2 whole baking potatoes; 125 g tinned mackerel in tomato sauce, drained; 100 g white cabbage, finely shredded; 1 whole carrot, grated; 3 tbsp natural yoghurt; black pepper, to taste

A baked jacket potato topped with tinned mackerel and a light yoghurt slaw — an easy, budget-friendly lunch that includes oily fish within weekly limits.

Prep: 10 min
Cook: 60 min
Total: 70 min
Portions: 2

Easy
Trying to conceive
Preparing for pregnancy
Gluten-free
High-protein
Omega-3-containing
Budget-friendly

Make this recipe

Portions

Ingredient quantities update automatically. Cooking times may need a little adjustment when you change the batch size.

Swap an ingredient

Only swaps that keep this recipe pregnancy-safe are offered. Allergen information below updates when you choose one.

Ingredient unavailable: use tinned sardines instead of tinned mackerelSardines also count towards the weekly oily fish total.
Dairy-free alternative: use dairy-free yoghurt alternative instead of natural yoghurt

Ingredients

For 2 portions. Tick items as you go — nothing is changed for anyone else.

This recipe contains foods that can contribute to a varied and balanced diet during pregnancy.

Method

Step 1. Preheat the oven to 200°C (fan 180°C).
Step 2. Prick the potatoes several times with a fork and bake for around 60 minutes until soft in the centre.
Step 3. Meanwhile, mix the cabbage, carrot and yoghurt together in a bowl to make the slaw.
Step 4. Flake the mackerel with a fork, removing any bones you notice.
Step 5. Cut a cross in the top of each cooked potato and squeeze gently to open.
Step 6. Top with the flaked mackerel and slaw, then season with black pepper before serving.

Allergens for your selection

Contains: Fish
Contains: Milk

Ingredient brands and substitutions can change allergen content. Always check the labels on the products you buy.

Food-Safety Notes

Tinned oily fish such as mackerel counts towards no more than 2 portions of oily fish a week.
Keep leftover slaw and fish chilled and eat within 24 hours.
Reheat the potato until piping hot all the way through if made in advance.

Supplements and drinks

The NHS advises taking a 400 microgram folic acid supplement every day while trying for a baby and until you are 12 weeks pregnant. Folate-containing foods do not replace that supplement. Some people are advised to take a higher dose — ask your GP.
The NHS advises considering a daily 10 microgram vitamin D supplement, particularly between October and early March.
The NHS advises avoiding alcohol if you could become pregnant, and limiting caffeine to 200mg a day in pregnancy. Recipes here contain no alcohol.

Allergens

Contains: Fish
Contains: Milk

Ingredient brands and substitutions can change allergen content. Always check the labels on the products you buy.

Storage, freezing and reheating

In the fridge: Cool leftovers quickly and refrigerate within 1–2 hours; eat within 24 hours.
Freezing: Not suitable for freezing.
Reheating: Reheat the potato until piping hot throughout; add the cold mackerel and slaw fresh afterwards.
Reheating limit: Reheat once only, then discard any leftovers.
Add fresh: mackerel, slaw

Approximate nutrition per portion

Energy: 420 kcal
Protein: 24 g
Carbohydrates: 52 g
Fibre: 6 g
Fat: 14 g
Saturated fat: 2.8 g
Salt: 1 g
Iron: 2 mg
Calcium: 90 mg
Omega-3: 1.8 g

All figures are approximate and will vary with the products and portion sizes you use.

Key nutrients: Omega-3, Protein.

Sources

Fish and shellfish — NHS, reviewed 25 July 2026
Chilling, freezing and reheating food safely — Food Standards Agency, reviewed 25 July 2026
Fertility and diet — Food Fact Sheet — British Dietetic Association, reviewed 25 July 2026

Written by Antega Editorial Team · Reviewed status: Published · Last reviewed 25 July 2026

Important information

Antega's Trying to Conceive Recipes are provided for general information and meal inspiration for anyone hoping to conceive, including partners. They are not a personalised diet plan, they are not fertility treatment, and no food or recipe can be said to improve fertility or guarantee conception. They do not replace advice from your GP, midwife, fertility specialist, registered dietitian or another qualified healthcare professional. Speak to a healthcare professional before making significant dietary changes, particularly if you have allergies, diabetes, PCOS, endometriosis, coeliac disease, a thyroid condition, another medical condition or specific dietary requirements.

If you have PCOS, endometriosis, diabetes, coeliac disease, a thyroid condition or another medical condition, ask your GP or a registered dietitian how these meal ideas fit your own care plan.