ayala
Also known as:
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Also known as:
Per 100g
Nutrition data source: USDA FoodData Central
A classic Kerala fish curry featuring tender mackerel simmered in a tangy, spicy coconut milk gravy. Flavored with kudampuli (Malabar tamarind) and fragrant spices, it's a coastal delight best served with steamed rice or appam.
A light and savory breakfast dish from Andhra Pradesh, made with puffed rice, onions, and a simple tempering. It's the Rayalaseema region's comfort food, often enjoyed with spicy mirchi bajji.
Yes, Ayala (Indian Mackerel) is highly nutritious. It is a rich source of Omega-3 fatty acids for heart health, Vitamin D for bone strength, and Vitamin B12 for neurological function. Its high protein content also supports muscle repair and growth.
A 100g serving of Ayala contains approximately 198 calories and 21.5g of high-quality protein. It contains 0g of carbohydrates and about 12.8g of fat, much of which consists of healthy unsaturated fats.
Ayala can be beneficial for weight loss due to its high protein content, which helps increase satiety and reduce overall calorie intake. While it is higher in fat than white fish, these are healthy fats that support metabolic health when consumed in moderation.
Yes, Ayala is excellent for keto and low-carb diets. It contains zero carbohydrates and provides a healthy ratio of protein and fats, making it a perfect staple for those following a ketogenic lifestyle.
Naturally, Ayala is 100% gluten-free. However, when ordering in restaurants or cooking at home, ensure that any marinades, breading, or sauces used in the preparation do not contain wheat-based ingredients.
Ayala has a distinct, bold, and slightly oily flavor typical of mackerel. The flesh is firm and meaty, which allows it to stand up well to strong spices, tamarind, and coconut-based gravies.
Ayala is most commonly prepared as a spicy fish curry or deep-fried with a chili-turmeric masala. It is also excellent when grilled or pan-seared, as the natural oils in the fish keep the meat moist during high-heat cooking.
ayala is a versatile ingredient found in cuisines around the world. With 198 calories per 100g and 21.5 grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the seafood category with complete nutrition information.
View all seafood →Look for fish with bright, clear, and bulging eyes rather than cloudy ones. The skin should be shiny and firm to the touch, the gills should be bright red, and it should have a fresh sea-like smell rather than a pungent fishy odor.
Fresh Ayala should be cleaned, gutted, and stored in an airtight container in the coldest part of the fridge for no more than 1 to 2 days. For longer storage, it can be frozen for up to 3 months without significant loss of quality.
Indian Mackerel (Ayala) is generally considered to have low to moderate mercury levels, making it safer for regular consumption than larger predatory fish. It is typically recommended for consumption 2-3 times per week for most healthy adults.