Pacific Jack Mackerel (Mixed Species, Raw)
The Pacific Jack Mackerel is a nutrient-dense fish, offering a rich profile of essential vitamins and minerals. Known for its robust flavor and oily texture, this fish is packed with high-quality protein and healthy fats, making it an excellent choice for a balanced diet.
Nutritional Breakdown (per 100g serving)
| Nutrient | Amount |
|---|---|
| Energy | 158 kcal |
| Protein | 20.07 g |
| Total Fat | 7.89 g |
| Saturated Fats | 2.247 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 23 mg |
| Iron | 1.16 mg |
| Magnesium | 28 mg |
| Phosphorus | 125 mg |
| Potassium | 406 mg |
| Sodium | 86 mg |
| Zinc | 0.67 mg |
| Copper | 0.093 mcg |
| Manganese | 0.015 mg |
| Selenium | 36.5 mcg |
| Vitamin C | 2.0 mg |
| Thiamin (B1) | 0.111 mg |
| Riboflavin (B2) | 0.421 mg |
| Niacin (B3) | 8.32 mg |
| Vitamin B6 | 0.33 mg |
| Folate (B9) | 2.0 mcg |
| Vitamin B12 | 4.4 mcg |
| Vitamin A | 19 mcg |
| Vitamin E | 1.0 mg |
| Vitamin D2 | 9.1 mcg |
Allergen Information
Mackerel is a type of fish and may cause allergic reactions in individuals with fish allergies. Please take necessary precautions when serving to individuals with known fish allergies.
Dietary Preferences
- High in Protein: This fish provides a great source of lean protein, ideal for those following a high-protein diet.
- Low Carbs: Suitable for low-carb or ketogenic diets.
- Rich in Omega-3 Fatty Acids: Pacific mackerel is a natural source of omega-3 fatty acids, promoting heart health.
- Gluten-Free: Naturally gluten-free, making it an excellent option for those with gluten sensitivities.
Culinary Tips
Pacific Jack Mackerel can be enjoyed in various ways, whether grilled, baked, or prepared in soups and stews. Its rich, oily texture makes it an ideal candidate for marinades and it pairs wonderfully with fresh herbs, citrus, and bold spices. For the best flavor, itβs recommended to cook it gently to retain its moisture.
Conclusion
With its impressive nutritional profile, Pacific Jack Mackerel is not only a flavorful choice but also an incredibly healthy addition to any meal. Rich in protein, healthy fats, and essential vitamins and minerals, it provides the ultimate balance for a nutritious, satisfying dish.
