Atlantic Mackerel (Raw)
Atlantic mackerel, known for its rich flavor and robust nutritional profile, is a fish that serves as an excellent source of protein, healthy fats, and essential micronutrients. Typically enjoyed grilled, baked, or smoked, raw Atlantic mackerel offers a lean, yet hearty, option for various culinary creations.
Nutritional Breakdown (per 100g serving)
| Nutrient | Amount |
|---|---|
| Energy | 205.0 kcal |
| Protein | 18.6 g |
| Total Fat | 13.89 g |
| Saturated Fat | 3.257 g |
| Carbohydrates | 0.0 g |
| Dietary Fiber | 0.0 g |
| Sugars | 0.0 g |
| Calcium | 12.0 mg |
| Iron | 1.63 mg |
| Magnesium | 76.0 mg |
| Phosphorus | 217.0 mg |
| Potassium | 314.0 mg |
| Sodium | 90.0 mg |
| Zinc | 0.63 mg |
| Copper | 0.073 mcg |
| Manganese | 0.015 mg |
| Selenium | 44.1 mcg |
| Vitamin C | 0.4 mg |
| Thiamine (B1) | 0.176 mg |
| Riboflavin (B2) | 0.312 mg |
| Niacin (B3) | 9.08 mg |
| Vitamin B6 | 0.399 mg |
| Folate (B9) | 1.0 mcg |
| Vitamin B12 | 8.71 mcg |
| Vitamin A | 50.0 mcg |
| Vitamin E | 1.52 mg |
| Vitamin D2 | 16.1 mcg |
Health Benefits
Atlantic mackerel is a powerhouse of nutrients, making it a fantastic addition to a well-rounded diet. The fish is packed with high-quality protein, which is essential for muscle repair, immune function, and overall body maintenance. Mackerel is also rich in omega-3 fatty acids, which play a pivotal role in supporting heart health by reducing inflammation and lowering cholesterol levels.
The abundance of minerals such as magnesium, phosphorus, and potassium in Atlantic mackerel supports bone health, enhances muscle function, and promotes proper hydration, respectively. Selenium, a trace mineral found in this fish, acts as an antioxidant, protecting cells from oxidative stress and boosting the immune system.
In addition to its macronutrient content, mackerel is an excellent source of B vitamins, including B12, which is vital for energy production, brain function, and red blood cell formation. These vitamins, combined with the small amount of vitamin C, provide a range of benefits that contribute to overall well-being.
Allergen Information
Atlantic mackerel, like most fish, is an allergen for some individuals. If you have a known fish allergy, particularly to oily fish like mackerel, it is advisable to avoid consumption. Cross-contamination with other fish or shellfish may also be a concern in some settings, so always check labels and preparation methods to ensure safety.
Dietary Preferences
Atlantic mackerel is a nutrient-dense food that aligns well with several dietary preferences:
- High-protein diets: Mackerel is an excellent choice for those looking to increase their protein intake, particularly for individuals following a high-protein, low-carb eating plan.
- Omega-3-rich diets: Those focusing on heart health or looking to increase omega-3 fatty acids in their diet will find mackerel a fantastic option.
- Paleo: Due to its natural, unprocessed state, raw Atlantic mackerel fits into a paleo diet, offering clean protein and healthy fats.
- Keto: The high-fat content, combined with low carbohydrates, makes mackerel suitable for a ketogenic diet.
- Mediterranean Diet: Rich in healthy fats, proteins, and beneficial vitamins, mackerel is a staple in the Mediterranean diet, providing heart-healthy nutrients.
Culinary Advice
Raw mackerel can be used in various ways, though it is often associated with dishes like sushi or sashimi in many cultures. For those unfamiliar with the texture and taste of raw fish, mackerel’s rich, slightly oily flesh might take some getting used to. However, once incorporated into a dish, it adds a distinct, savory flavor and is incredibly versatile. For a healthy and refreshing option, consider using it in salads or ceviches, or pair it with citrus fruits to balance the natural oils.
If you prefer cooked preparations, mackerel is easy to grill, bake, or smoke, and its rich flavor pairs well with aromatic herbs, spices, and a squeeze of lemon. When grilling or baking, be mindful not to overcook the fish to retain its tender texture and moisture.
Conclusion
Raw Atlantic mackerel is a nutrient-dense food offering a broad array of vitamins, minerals, and healthy fats, making it an ideal choice for anyone seeking to enhance their dietary intake of protein, omega-3s, and essential nutrients. Whether you enjoy it raw, grilled, or baked, this flavorful fish is a versatile and delicious addition to many meals. Just be mindful of potential allergies and ensure that your preparation method complements its naturally rich taste.
