Thai Canned Mackerel Soup With Courgette Noodles (Keto)

Quick and easy thai coconut canned mackerel soup recipe with courgette (zucchini) noodles, also known as courgetti or zoodles. It's low carb, perfect on a Keto diet, full of peppers, onion and coconut milk. Includes easy to follow step by step images.

Yes, I'm back with yet another canned mackerel recipe, so soon after sharing my canned mackerel fish cakes without potato!

I've really enjoyed making thai dishes with mackerel using various vegetables over the last few weeks, so it was only fair that I share it. And it's a delicious low carb Thai noodle mackerel soup with courgetti noodles (zucchini), ginger, chilli and coconut. I'd go as far to say it's the best mackerel recipe I've ever eaten!

In my previous low-fat Slimming World days, full-fat coconut milk is generally avoided, hence why I've been embracing it in place of carbs. So, here it is, my thai mackerel curry soup, which I've been eating as part of the Fast 800 diet, and still losing weight!

Equipment Used for My Canned Mackerel Fish Soup Recipe

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• Chopping knife
• Chopping board
• Measuring spoons
• Garlic press
• Lemon juicer
• Frying pan
• Spiralizer* for zoodles/courgetti (although, my favourite is now my Kitchenaid Spiraliser attachment as it gives the most professional noodles).

*How to Make Zoodles Without a Spiralizer

If you don't have a spiraliser for to make courgetti/zoodles, then there are alternative methods you can use and still taste the same!

• Finely slice them with a knife into long sticks, which can be sped up with a potato peeler first
• Grate them by hand or in a food processor. And let's face it, they'll be more bite sized to eat
• Use a shredding function in a food processor
• Handheld spiralizer
• Use a mandolin with a julienne blade, although I'm clumsy, so for personal reasons, this would be my last resort

Steps for Making Keto Thai Courgette Soup With Tinned Mackerel

Firstly, note that you can jump to the full list of ingredients for my Keto thai noodle soup by clicking the link below.

Jump to Recipe

But, in a nutshell, here's how to make this canned fish noodle soup recipe:

1. Drain the sunflower oil from the tinned mackerel straight into a large saucepan and use it to fry onions, garlic, and ginger and saute until softened.
2. Add the turmeric, lemongrass paste, chilli flakes, pepper, cooked mackerel and peppers, then fry for another minute until everything is coated.
3. Stir in the water, stockpots, soy sauce and spiralized zucchini (courgette) noodles (zucchini noodles), then bring to the boil.
4. Simmer for 5 minutes.
5. Stir in the coriander, lime juice, coconut milk and sesame seed oil before serving and topping with fresh spring onion slices!

How Can I Cook Fresh Mackerel?

If you can't use cooked mackerel, then you can, of course, make this keto fish noodle soup with fresh mackerel. You just need to bear in mind that fresh meat and fish loses approximately 25% of their original weight, so you'll want to increase the amount.

I recommend using around 125g fresh skinless and boneless mackerel. If you don't have scales, then use 1-2 mackerel fillets. (*You may be confused that this is the same amount as the tin I used, but remember, that's because the oil content is around 20%).

How To Fry Mackerel Fillets

You'll need a little bit more oil than my recipe if pan frying raw mackerel.

1. Add a tablespoon of oil to a frying pan, (which you'll need again later)
2. Heat up the pan and place each fillet skin side down
3. Press down the fillets while it starts to curl to ensure all areas are cooking throughout
4. Cook for about 2 minutes on each side until crispy and golden.
5. Remove and discard the skin, then flake up in a bowl and continue with the rest of the recipe

Is a tin of Mackerel a Day Good For You?

The NHS recommends eating at least 2 portions a week, with one of them being oily fish for minerals and vitamins, such a vitamin D, for a healthy heart.

However, Omega-3 rich oily fish as part of a Mediterranean diet, should also be eaten in moderation as it can have an adverse effect on our immune systems. There are safety limits for some groups, as amounts of pollutants in fish can still build up.

It's also preferable to use sustainable fish source, to ensure there's plenty in the future, too.

What Other Low Carb Noodles Can I Make?

It's been a long time since I've eat carby spaghetti or noodles. And that's because there's so many ways you can make them and still feel satisfied.

If you need some Keto ideas beyond making zoodles or courgette with fish soup, you can:

• Spiralized carrots
• Butternut squash
• Broccoli stems/stalks (although, require longer to cook)
• Beets/beetroot, although the colour will obviously change!
• Make keto low carb noodles with mozzarella and egg yolks
• Or, use store-bought protein/low carb noodles
• Konjac noodles - although I recommend reading health concerns raised here

Mackerel Substitute For Fish and Noodle Soup

If you're here for a keto thai and not necessarily recipes with mackerel, then here's a few variations you could make.

Thai Salmon Noodle Soup

Canned salmon soup or canned tuna fish soup is another great alternative. In fact, ANY oily fish in a can will work with this recipe. But, if you can only find canned fish in spring water or brine, just drain it first, then add 3 tablespoon of a healthy fat oil of your choice to your saucepan.

Also, by stirring in smooth peanut butter, this quickly becomes a thai peanut noodle soup.

Getting back to canned fish in water or brine, this makes the perfect thai recipe for a Slimming fish noodle soup. Just fry the onions, garlic and ginger in Fry Light, and consider light coconut milk and omit the sesame seed oil!

Vegan Thai Noodle Soup

You're just two moves away from a vegan thai noodle soup recipe! All you need to do is use vegan stockpots and swap a can of oily fish for olive oil and something like a tin of jack fruit!

Keto Diet Side Note: you may prefer to look for something lower in carbs

Thai Red Noodle Soup

If you want, you could simply add 1-2 tablespoon of Thai red curry paste, or you can make your own. Note, I would use this in place of chilli flakes, unless you prefer an extra spicy Thai noodle soup recipe.

Tinned Mackerel Cauliflower and Courgette Soup

Another version I've made prior to peppers is a cauliflower courgette soup combination as seen on my Instagram. Instead of peppers, use 3 large cauliflower florets, broken into bite-size pieces, or frozen cauliflower.

There's something delightful about golden curry turmeric cauliflower nuggets in this thai noodle soup! So, if you it in, give it a go!

Thai Slimming Chicken Noodle Soup

Similar to my Slimming chicken noodle soup recipe, you could fry chicken in Fry Light, use light coconut milk and omit the sesame seed oil at the end. The carbs in chicken noodle soup may also need reviewing for a low-carb keto alternative.

More Canned Mackerel Recipes

Here's a list of tried and tested meals with mackerel that you may also enjoy!

• Keto mackerel curry recipe - using 1 tin between two people and made in 15 minutes!
• Tikka mackerel salad (keto) - another quick hack using 1 tin, made ina minute
• Mackerel salad recipe - my favourite as it's healthy, quick and creates a dressing using the oil in the tin
• Canned mackerel burger recipe (AKA mackerel cakes/patties) - using 2 x 4oz/125g tins
• Mackerel in Greek salad with chickpeas instead of tinned tuna
• Smoked mackerel mousse recipe - (like a smoked mackerel pate), with 2 tins of smoked mackerel as opposed to trout
• Canned mackerel sandwich recipe without the need for frying. A perfect mackerel salad sandwich spread recipe that can also be made with canned salmon!
• Smoked mackerel carbonara using 2 x 4oz/125g tins instead of salmon
• Canned fish stew
• Mackerel fritters with courgettes using 2 tins of mackerel instead of prawns. (Note, you can also reserve the oil for frying).
• Mediterranean fish soup with noodles, also stirring in 1 tin of fish
• Smoked mackerel chowder, or sardine chowder by adding 3 drained tins with this recipe
• And more mackerel meal ideas to come!

How to Make Thai Mackerel Fish Soup

📖 Recipe

Pin This Bowl of Noodle Soup With Mackerel and Courgette