The ocean has a lot to give when it comes to eating healthfully, and one of the ocean’s less appreciated presents is the mackerel. Flavorful and nutrient-rich, mackerel is a teeny tiny nutritional powerhouse, and this tasty fish can be the star of any meal, in a matter of minutes. Grilled, smoked, canned, or fried, this oily fish yields more than just flavour; it’s a great source of health benefits, too.
What Is Mackerel Fish?
Mackerel is a common name applied to a number of different species of fish in the Scombridae family, which also includes tuna. These are small to medium fish with an elegant shape and a shiny coat of silver-blue scales. They exist in temperate as well as tropical seas and frequently swim in schools.
Indeed, mackerel is beloved across the globe, from Spanish mackerel in Asia to Atlantic mackerel in Europe to King mackerel in North America.
Nutritional Profile of Mackerel Fish
Mackerel is an incredibly nutrient-rich fish, containing a variety of beneficial compounds, such as:
EPA DHA Omega 3 Beneficial Functions: To get a good idea of what EPA DHA omega 3 essential fatty acids are, find out what you need to know today.
- High-quality protein
- Vitamin D
- Vitamin B12
- Selenium
- Iron
- Magnesium
- Potassium
Here is what a 100-gram serving of cooked mackerel contains:
- Calories: 205
- Protein: 18.6g
- Fat: 13.9g (mostly healthy fats)
- Omega-3s: ~2,000mg
- Vitamin D: 360 IU (nearly 90% of daily value)
- Vitamin B12: 16.7 mcg (over 600 per cent of the daily value)
This places mackerel up there with the most nutritious fish on the market, even giving salmon and sardines a run for their money.
Health Benefits of Mackerel Fish
Supports Heart Health
Mackerel is full of omega-3 fatty acids, which will help lower the growth of bad cholesterol (LDL), lower triglycerides, as well as prevent blood clots. Regular consumption may lower the risk of heart disease and stroke.
Boosts Brain Function
The DHA in mackerel supports cognitive functions and can guard against memory loss, Alzheimer’s, and other neurodegenerative illnesses.
Strengthens Bones
It aids in bone health, helping to increase calcium absorption due to its high vitamin D levels, which in turn increases bone density and reduces the risk of vertebral fractures and osteoporosis.
Improves Mood and Mental Health
Omega-3s are known to alleviate symptoms of depression and anxiety, studies show. Eating mackerel could make you happier.
Promotes Healthy Skin and Hair
Mackerel are full of healthy fats and antioxidants to keep skin hydrated, decrease inflammation, and maintain a full head of hair.
Enhances Immunity
Mackerel is full of selenium and vitamin B12, which are instrumental in helping your body maintain a strong immune response, along with overall health.
Different Types of Mackerel
Several species are widely eaten by humans:
Atlantic Mackerel: Small, buttery, and mild. Popular in the UK and Europe.
Spanish Mackerel: A little bigger, firmer, moist, and rich in flavour. Found frequently in Asia and the southern US.
King Mackerel is Bigger and richer in flavour, but often with a higher mercury content, so it should be consumed in moderation.
Indian Mackerel (Bangda): Commonly found in the South Asian region, in Indian and Sri Lankan cuisine. Public DomainCommercialCategoryBasketsIt’s cheap, greasy, and tasty.
How to Cook Mackerel Fish?
The best thing about mackerel is also one of the mackerel’s finest attributes in the kitchen. Here are a few easy, tasty ways to do that:
Grilled Mackerel
Chop fillets with lemon, garlic, salt, and pepper. Grill 5 to 6 minutes on each side. Serve with salad or rice.
Fried Mackerel
Dust with seasoned flour and fry until golden. It’s crispy, fast, and great with chutneys or dips.
Smoked Mackerel
Pre-smoked, this version is ready to eat. Perfect in the not-so-hidden falafel salad, or wrapped, mashed into a spread.
Mackerel Curry
Simmer in coconut milk, onions, and spices for a South Asian flavour experience. Serve with hot rice or naan.
Canned Mackerel
Great for fast meals, stir in mayonnaise for sandwiches or toss with pasta and some greens for a nourishing lunch.
FAQs about Mackerel fish
Is mackerel healthier than salmon?
Both are highly nutritious. Mackerel has slightly more omega-3 per serving, while salmon has more vitamin A. The best option is to eat both to be sure to get some of everything.
Can I eat mackerel every day?
Yes, but in moderation. Most people can safely eat 2–3 servings of low-mercury mackerel per week.
Is canned mackerel healthy like fresh?
Canned mackerel will keep most nutrients intact as well, and is also convenient. They tend to be the best options, along with those packed in water or olive oil without added salt.
What does mackerel taste like?
Its taste is dense and oily, lightly fishy but more so than white fish, less than sardines or anchovies.
How should I store fresh mackerel?
Store in the coldest part of your fridge and consume within 1–2 days. You can also freeze it for up to 3 months for more lasting storage.
Conclusion
Mackerel is a delicious, nutritious, and affordable fish you should include in your diet. It supports your heart, your brain function, and skin health (among other things). Whether you’re a seafood lover who enjoys the best or looking to eat healthier, mackerel can be an essential addition to your kitchen.
So the next time you’re shopping in the market or perusing a recipe blog youre flipping through a recipe blog, give this humble superfish a chance!
