Seafood
cooked pacific jack mackerel.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
cooked horse mackerelcooked aji
SERVING
CALORIES
221
PROTEIN
25.4g
CARBS
0g
FAT
12.6g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories221kcal—
Protein25.4g51%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat12.6g16%
Saturated fat3.2g16%
Trans fat0g—
Cholesterol95mg32%
Water60.5g—
MINERALS
Sodium115mg5%
Potassium420mg9%
Calcium25mg2%
Iron2.1mg12%
Magnesium38mg9%
Phosphorus275mg22%
Zinc1.1mg10%
Copper0.10mg11%
Manganese0.02mg1%
Selenium52µg95%
VITAMINS
Vitamin A45µg5%
Vitamin C0mg0%
Vitamin D12.5µg63%
Vitamin E1.5mg10%
Vitamin K0.50µg0%
Thiamin (B1)0.15mg13%
Riboflavin (B2)0.35mg27%
Niacin (B3)9.5mg59%
Pantothenic acid (B5)0.90mg18%
Vitamin B60.50mg29%
Folate (B9)5.0µg1%
Vitamin B1211µg458%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup150g
1 oz28.4g
1 lb453.6g
1 piece150g
HEALTH BENEFITS
Why eat it.
- ✓Rich in Omega-3 fatty acids which support heart health
- ✓Excellent source of Vitamin B12 for nerve function
- ✓High quality complete protein for muscle repair
- ✓Contains Vitamin D for bone health and immune support
- ✓High in Selenium, a powerful antioxidant
COOKING TIPS
In the kitchen.
- 1Avoid overcooking as mackerel has a high oil content and can become dry
- 2Pairs excellently with acidic ingredients like lemon or vinegar to balance the richness
- 3Best prepared by grilling or pan-searing to achieve a crispy skin
STORAGE
Keep it fresh.
- Store in an airtight container in the refrigerator for up to 3 days
- Can be frozen for up to 3 months if tightly wrapped in moisture-proof foil
- Keep at the back of the fridge where the temperature is most consistent
FAQ
Frequently asked questions.
How long does cooked mackerel last in the fridge?
Cooked pacific jack mackerel will stay fresh for 2 to 3 days when stored in an airtight container in the refrigerator.
Can you freeze cooked mackerel?
Yes, you can freeze it for up to 3 months. Ensure it is cooled completely and wrapped tightly to prevent freezer burn.
What is a good substitute for jack mackerel?
Other oily fish like Atlantic mackerel, sardines, or even salmon are excellent substitutes due to similar fat content and texture.
Is jack mackerel high in mercury?
Pacific jack mackerel is generally considered low in mercury compared to larger predatory fish like king mackerel or swordfish.
How do you reheat cooked mackerel without it smelling?
Reheat it slowly at a low temperature in the oven covered with foil, or briefly in a pan with a little water or lemon juice.
Does mackerel have many bones?
Yes, mackerel has a central spine and smaller pin bones. It is best to debone it after cooking when the flesh flakes away easily.
Is it safe to eat the skin of cooked mackerel?
Yes, the skin is edible and contains high concentrations of Omega-3 fatty acids, though some prefer it crispy.
What are the best flavor pairings for mackerel?
It pairs well with strong flavors like ginger, garlic, soy sauce, mustard, and citrus fruits like lemon or lime.
