Mackerel (Spanish, Raw) – Nutritional Information
Description:
Spanish mackerel, known for its rich flavor and firm texture, is a versatile fish that can be used in a wide variety of dishes, from grilling and baking to incorporating into salads and seafood stews. This fish is a great source of high-quality protein and beneficial omega-3 fatty acids, making it an excellent choice for those seeking to boost their intake of heart-healthy fats.
Nutritional Information (per 100g of raw Spanish mackerel):
| Nutrient | Amount |
|---|---|
| Energy | 139.0 kcal |
| Protein | 19.29 g |
| Total Fat | 6.3 g |
| Saturated Fat | 1.828 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 11.0 mg |
| Iron | 0.44 mg |
| Magnesium | 33.0 mg |
| Phosphorus | 205.0 mg |
| Potassium | 446.0 mg |
| Sodium | 59.0 mg |
| Zinc | 0.49 mg |
| Copper | 0.055 mcg |
| Manganese | 0.014 mg |
| Selenium | 36.5 mcg |
| Vitamin C | 1.6 mg |
| Thiamin (B1) | 0.13 mg |
| Riboflavin (B2) | 0.17 mg |
| Niacin (B3) | 2.3 mg |
| Vitamin B6 | 0.4 mg |
| Folate | 1.0 mcg |
| Vitamin B12 | 2.4 mcg |
| Vitamin A | 39.0 mcg |
| Vitamin E | 0.69 mg |
| Vitamin D2 | 7.3 mcg |
Allergen Information:
Spanish mackerel is a seafood product and may trigger allergic reactions in individuals sensitive to fish or shellfish. It is important to be cautious if you have known allergies to seafood, particularly fish, when consuming mackerel or dishes containing it.
Dietary Preferences:
- High in Protein: This fish provides a significant amount of lean protein, making it an excellent choice for those following high-protein diets.
- Low in Carbohydrates: With zero carbohydrates, mackerel is a great option for ketogenic, low-carb, or paleo diets.
- Heart-Healthy: Rich in omega-3 fatty acids, mackerel supports cardiovascular health, making it ideal for those focusing on heart health and overall wellness.
- Gluten-Free: Naturally gluten-free, this fish is suitable for individuals with gluten sensitivities or those adhering to a gluten-free diet.
- Dairy-Free: As a fish, mackerel contains no dairy, making it a suitable choice for those following dairy-free diets.
- Sustainable Seafood: Mackerel is considered a sustainable fish when sourced responsibly, providing an environmentally friendly option for conscious consumers.
Cooking Tips:
Spanish mackerel can be prepared in a variety of ways to suit your taste preferences. Whether you choose to grill it, bake it, or pan-fry it, mackerel retains its delicate flavor and firm texture. Pair it with a light lemon and herb dressing, or season it with your favorite spices for an added layer of flavor. Mackerel is also excellent in seafood salads, sushi, and seafood stews, adding a deliciously rich taste to any dish.
Conclusion:
Spanish mackerel is a nutrient-dense fish packed with essential vitamins and minerals, making it a valuable addition to any balanced diet. Its high protein content, coupled with beneficial omega-3 fatty acids, ensures that mackerel supports both overall health and well-being. Whether enjoyed on its own or incorporated into your favorite seafood recipes, Spanish mackerel provides a satisfying, nutritious, and flavorful option for seafood lovers.
