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But not all breakfasts are created the equal. What we eat matters, too. Another study compared eating breakfasts either high in carbohydrates or high in protein. Toss well, ensuring the fillets are well coated. Transfer the mackerel to a baking tray, skin side up, and grill for 2 3 minutes, or until the skin is crisp. Serve the mackerel fillets immediately, with the Waldorf salad and a wedge of lemon..