| Nutrient | Content | Reference |
|---|---|---|
| Calories | 139kCal | 139kCal |
| Proteins | 19.29g | 19g |
| Fats | 6.3g | 6g |
| Water | 71.67g | 72g |
| Ash | 1.27g | 1g |
| Vitamin A, RE | 39mcg | 39mcg |
| Retinol | 0.039mg | 0mg |
| Vitamin B1, thiamine | 0.13mg | 0mg |
| Vitamin B2, riboflavin | 0.17mg | 0mg |
| Vitamin B4, choline | 50.5mg | 51mg |
| Vitamin B5, pantothenic | 0.75mg | 1mg |
| Vitamin B6, pyridoxine | 0.4mg | 0mg |
| Vitamin B9, folate | 1mcg | 1mcg |
| Vitamin B12, cobalamin | 2.4mcg | 2mcg |
| Vitamin C, ascorbic | 1.6mg | 2mg |
| Vitamin D, calciferol | 7.3mcg | 7mcg |
| Vitamin D3, cholecalciferol | 7.3mcg | 7mcg |
| Vitamin E, alpha tocopherol, TE | 0.69mg | 1mg |
| Vitamin K, phylloquinone | 0.1mcg | 0mcg |
| Vitamin PP, NE | 2.3mg | 2mg |
| Potassium, K | 446mg | 446mg |
| Calcium, Ca | 11mg | 11mg |
| Magnesium, Mg | 33mg | 33mg |
| Sodium, Na | 59mg | 59mg |
| Sera, S | 192.9mg | 193mg |
| Phosphorus, P | 205mg | 205mg |
| Iron, Fe | 0.44mg | 0mg |
| Manganese, Mn | 0.014mg | 0mg |
| Copper, Cu | 55mcg | 55mcg |
| Selenium, Se | 36.5mcg | 37mcg |
| Zinc, Zn | 0.49mg | 0mg |
| Arginine | 1.154g | 1g |
| Valin | 0.994g | 1g |
| Histidine | 0.568g | 1g |
| Isoleucine | 0.889g | 1g |
| Leucine | 1.568g | 2g |
| Lysine | 1.771g | 2g |
| Methionine | 0.571g | 1g |
| Threonine | 0.846g | 1g |
| Tryptophan | 0.216g | 0g |
| Phenylalanine | 0.753g | 1g |
| Alanine | 1.167g | 1g |
| Aspartic acid | 1.975g | 2g |
| Glycine | 0.926g | 1g |
| Glutamic acid | 2.879g | 3g |
| Proline | 0.682g | 1g |
| Serine | 0.787g | 1g |
| Tyrosine | 0.651g | 1g |
| Cysteine | 0.207g | 0g |
| Cholesterol | 76mg | 76mg |
| Saturated fatty acids | 1.828g | 2g |
| 14: 0 Myristinova | 0.173g | 0g |
| 16: 0 Palmitic | 1.239g | 1g |
| 18: 0 Stearin | 0.416g | 0g |
| Monounsaturated fatty acids | 1.53g | 2g |
| 16: 1 Palmitoleic | 0.291g | 0g |
| 18: 1 Olein (omega-9) | 1.117g | 1g |
| 20: 1 Gadolein (omega-9) | 0.072g | 0g |
| 22: 1 Eruga (omega-9) | 0.05g | 0g |
| Polyunsaturated fatty acids | 1.739g | 2g |
| 18: 2 Linoleum | 0.097g | 0g |
| 18: 3 Linolenic | 0.034g | 0g |
| 20: 4 Arachidon | 0.166g | 0g |
| 20: 5 Eicosapentaenoic (EPA), Omega-3 | 0.329g | 0g |
| Omega-3 fatty acids | 1.476g | 1g |
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.101g | 0g |
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 1.012g | 1g |
| Omega-6 fatty acids | 0.263g | 0g |
Mackerel is a highly nutritious fish that offers a wide range of health benefits. It is packed with essential nutrients such as omega-3 fatty acids, protein, vitamins, and minerals, making it an excellent addition to a healthy diet.
Mackerel is one of the best sources of omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These fatty acids are essential for brain health, reducing inflammation, and promoting heart health. Including mackerel in your diet can help lower the risk of heart disease, improve cognitive function, and support overall well-being.
Mackerel is also a great source of protein, which is essential for building and repairing tissues, supporting muscle growth, and maintaining a healthy immune system. Protein-rich foods like mackerel can help you feel fuller for longer, making it a great choice for weight management and satiety.
Mackerel is a powerhouse of vitamins and minerals. It is particularly rich in vitamin B12, selenium, and niacin. Vitamin B12 is essential for nerve function and the production of red blood cells. Selenium is a powerful antioxidant that helps protect cells from damage, while niacin supports energy metabolism and healthy skin.
The omega-3 fatty acids found in mackerel play a crucial role in promoting heart health. They help reduce triglyceride levels, lower blood pressure, prevent blood clot formation, and reduce inflammation in the arteries. Including mackerel in your diet can help reduce the risk of heart disease and improve overall cardiovascular health.
Mackerel is not only nutritious but also incredibly versatile and delicious. It can be prepared in various ways, including grilling, baking, or pan-frying. Its rich flavor and firm texture make it a popular choice for many recipes. Whether you enjoy it as a main dish, in salads, or as a topping for sushi, mackerel adds a burst of flavor and nutritional value to any meal.
read more...Mackerel is a highly nutritious fish that is packed with essential nutrients and offers numerous health benefits. Whether you are following a specific diet or simply looking to improve your overall well-being, incorporating mackerel into your meals can be a great choice.
Mackerel is one of the best sources of omega-3 fatty acids, which are essential for brain health, heart health, and reducing inflammation in the body. Omega-3 fatty acids have been linked to a lower risk of heart disease, improved cognitive function, and reduced symptoms of depression.
Protein is an important macronutrient that plays a crucial role in building and repairing tissues, supporting immune function, and maintaining healthy hair, skin, and nails. Mackerel is a great source of high-quality protein, making it an excellent choice for those following a vegetarian or pescatarian diet.
Mackerel is rich in vitamins and minerals that are essential for overall health. It is particularly high in vitamin B12, selenium, and niacin. Vitamin B12 is important for nerve function and the production of red blood cells, while selenium is a powerful antioxidant that helps protect cells from damage. Niacin is essential for energy production and maintaining healthy skin.
The omega-3 fatty acids found in mackerel have been shown to have numerous benefits for heart health. They can help reduce triglyceride levels, lower blood pressure, prevent blood clot formation, and improve overall heart function. Including mackerel in your diet can help reduce the risk of heart disease and promote a healthy cardiovascular system.
Mackerel is a versatile fish that can be easily incorporated into a variety of dishes. It can be grilled, baked, or pan-fried and pairs well with a wide range of flavors and ingredients. Whether you prefer a simple mackerel salad, a flavorful curry, or a delicious mackerel sushi roll, there are countless ways to enjoy this nutritious fish.
Mackerel is a nutritional powerhouse that offers a wide range of health benefits. Its high omega-3 fatty acid content, protein, vitamins, and minerals make it an excellent choice for those looking to improve their overall well-being. By including mackerel in your diet, you can support heart health, boost brain function, and nourish your body with essential nutrients.
read more...Mackerel is one of the most popular sea fish in our country, because it is tasty, tender, nutritious, and the price for it “does not bite” and buying mackerel does not place a heavy burden on the family budget. Mackerel is fried, boiled, baked, smoked.
You can also pickle mackerel at home. Juicy, fatty mackerel meat will appeal to many. Salting mackerel is quite easy, and you can even serve such fish on a festive table. You will spend very little time on the whole procedure, and the result will no doubt please you.
The main thing here is to choose the right fish. It must be of high quality. Choose specimens with a thick fat back, without damage. And also choose the best salting method for you - dry salting or wet.
Recipes with the ingredient frozen mackerel
Step 1
For work, we need 1 mackerel, salt - 3 tbsp. l., 1 liter of water, sugar - 1 tsp, 2 bay leaves, black peppercorns - 2 pcs., allspice - 1 pc., knife, saucepan.
Step 2
Combine water and spices in a saucepan. Bring to a boil, boil for 2 minutes and cool to room temperature.
Step 3
Gut the mackerel: remove the entrails, the thin black film covering the inside of the mackerel. Remove the head and fins. Rinse the fish well.
Step 4
Place the fish in a non-oxidizing dish with a wide bottom, fill with brine. Cover with a lid or cling film. Leave for several hours at room temperature, and then put the mackerel in the refrigerator for at least 1 day.
Step 5
After this time, taste the fish. If you like it, then take it out of the brine, cut it and serve it on the table. Otherwise, let it salt for a few more hours.
Step 1
For work, we need a large fatty mackerel, salt, bay leaf, knife, cutting board, tray.
Step 2
Gut the mackerel, remove the head, fins and black film inside. Rinse well. Dry the fish with paper towels.
Step 3
Put the fish on a tray and sprinkle generously on all sides and inside with salt and crushed bay leaf.
Step 4
Press on top with a load and leave for several hours at room temperature, and then transfer to the refrigerator. After a few hours, juice will begin to stand out from the fish, which should be drained. Fish must be salted for at least 12 hours.
Step 5
Wipe any remaining salt off the fish with a paper towel. Sprinkle with ground black pepper if desired. The mackerel is ready.