Baked potato with mackerel and yogurt slaw

Name: Baked potato with mackerel and yogurt slaw
Prep time: 10 min
Cook time: 60 min
Total time: 70 min
Yield: 2 portions

A baked potato topped with canned mackerel and a light yogurt 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 canned sardines instead of canned mackerelSardines also count towards the weekly oily fish total.
Dairy-free alternative: use dairy-free yogurt alternative instead of plain yogurt

Ingredients

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

Amounts are converted from the metric original and rounded to measures you can use at home. Cups are US cups (240 ml) and oven temperatures include Fahrenheit.

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 yogurt 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

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 steaming hot all the way through if made in advance.

Allergens

Contains: Fish
Contains: Milk

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

Supplements and drinks

The CDC recommends that all women of reproductive age get 400 micrograms (mcg) of folic acid every day, starting before conception and continuing through early pregnancy, to help prevent neural tube defects. Folate-rich foods do not replace that supplement. Some people are advised to take a higher dose — ask your doctor.
The NIH Office of Dietary Supplements recommends 15 micrograms (600 IU) of vitamin D daily for most adults. Ask your doctor whether you need a supplement, as requirements vary with diet, sunlight exposure and health conditions.
The CDC advises avoiding alcohol when trying to conceive and throughout pregnancy — there is no known safe amount. ACOG advises limiting caffeine to less than 200 mg a day in pregnancy. Recipes here contain no alcohol.

Sources

Advice about eating fish — US Food and Drug Administration and Environmental Protection Agency, reviewed 31 August 2026
Cold food storage chart — FoodSafety.gov (US Department of Health and Human Services), reviewed 31 August 2026
Good health before pregnancy: prepregnancy care — American College of Obstetricians and Gynecologists, reviewed 31 August 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 personalized 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 doctor, OB-GYN, 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, celiac disease, a thyroid condition, another medical condition or specific dietary requirements.

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