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Also known as: Atlantic mackerel, Scomber scombrus, Whole Mackerel, mackerel, raw pacific jack mackerel, cooked dry heat spanish mackerel, raw spanish mackerel
Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Crispy, pan-fried King Mackerel steaks coated in a fiery, tangy Mangalorean spice paste. This coastal Karnataka classic is a seafood lover's dream, ready in under 30 minutes and perfect with rice and dal.
A fiery and tangy Goan specialty, this dry chutney is made from salted mackerel, fresh coconut, and aromatic spices. It's a perfect side dish that packs a punch of coastal flavor, often enjoyed with rice and dal.
A unique and aromatic Goan fish curry where mackerel is simmered in a tangy gravy. The distinctive flavor comes from a special masala of roasted urad dal, fenugreek seeds, and fresh coconut.
Crispy, pan-fried King Mackerel steaks coated in a spicy Maharashtrian marinade and fine semolina. This classic recipe from the Konkan coast is quick to prepare and delivers an authentic burst of coastal Indian flavor, perfect as an appetizer or main course.
Yes, mackerel is exceptionally healthy, packed with nutrients. It's renowned for its high content of Omega-3 fatty acids, which are crucial for heart health, reducing inflammation, and supporting brain function. It also provides essential vitamins like D and B12, and high-quality protein.
Mackerel is an excellent source of Omega-3 fatty acids (EPA and DHA), vital for cardiovascular health, lowering blood pressure, and improving cholesterol. It's also rich in Vitamin D, essential for bone health and immunity, and Vitamin B12, crucial for neurological function and red blood cell formation. Additionally, it provides high-quality protein and selenium.
A 100g serving of mackerel contains approximately 205 calories and 18.6g of high-quality protein. It also has 13.9g of healthy fats, primarily beneficial unsaturated fats, and 0g of carbohydrates.
Yes, mackerel can be beneficial for weight loss due to its high protein content, which promotes satiety and helps build muscle. While it has a moderate fat content, these are mostly healthy fats (Omega-3s) that support overall health. Its low carbohydrate count also makes it suitable for various dietary approaches.
Yes, fresh, plain mackerel is naturally gluten-free. When purchasing canned or smoked mackerel, always check the ingredient label to ensure no gluten-containing additives or marinades have been used.
Absolutely, mackerel is an excellent choice for individuals with diabetes. It has zero carbohydrates, which helps manage blood sugar levels, and its healthy Omega-3 fats can improve insulin sensitivity and reduce inflammation. Its high protein content also contributes to satiety and stable energy.
mackerel is a versatile ingredient found in cuisines around the world. With 205 calories per 100g and 18.6 grams of protein, it's a nutritious addition to many dishes.
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Mackerel is versatile and can be grilled, baked, pan-fried, or smoked. Grilling or baking with a simple seasoning like lemon, herbs, and olive oil highlights its rich flavor. Its firm texture also holds up well to pan-searing.
Mackerel has a rich, distinct, and somewhat oily flavor with a firm, flaky texture. It's often described as having a stronger, more pronounced taste compared to milder white fish, but less 'fishy' than some other oily fish like sardines. Its richness pairs well with acidic or pungent flavors.
Fresh mackerel should be stored in the coldest part of your refrigerator, ideally on a bed of ice, and consumed within 1-2 days of purchase. For longer storage, mackerel can be frozen for up to 3 months; wrap it tightly to prevent freezer burn.
No, mackerel is generally considered a low-mercury fish, especially smaller varieties like Atlantic mackerel. Larger king mackerel can have higher levels, but common varieties are safe for regular consumption, even for pregnant women and children, due to their beneficial Omega-3 content outweighing potential mercury risks.
