Mackerel - Composition, Benefits, Preparation, Calorie Content, Vitamins

The ratio of BJU in the product

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Description of mackerel

Representatives of the mackerel family vary greatly in size - from 60 cm to 4.5 m, but regardless of size, all fish of this family are predators.

King mackerel (Scomberomorus) is somewhat larger than real mackerel. The genus has 9 species, some of which may be more than 2 meters long. King mackerels (otherwise - Sierra mackerels) have an elongated body, and powerful jaws contain large triangular teeth.

This type of mackerel is widespread in all warm seas. They are most often found in the coastal area, usually off rocky coasts and close to coral reefs.

The largest representative of the royal mackerel is the striped mackerel (Scomberomorus commerson). Also, striped king mackerel is called Spanish mackerel. Its habitat is the western part of the Pacific Ocean (from the African continent to Japan), the coast of the Indian Ocean and the Mediterranean Sea. It belongs to large fish and reaches 180-240 cm in length with a mass of 50-70 kg. The color of striped mackerel differs from other fish of the mackerel family in a lighter belly and a large break in stripes.

Other types of king mackerels do not reach such large sizes:

• Japanese king mackerel, common in the waters of Korea, Japan and North China, rarely grows more than a meter in length and weighs 3-5 kg;
• Indian king mackerel, found off the coast of South and Southeast Asia, usually reaches a length of 60 cm.

Mackerel is a predator and naturally feeds on sand eels, cephalopods, plankton, herring fry, coastal fish and any other fry.

All king mackerels are distinguished by dense white meat, which has many useful properties and very high taste.

Mackerel meat composition

The composition of 100 g of mackerel meat includes:

• 20.7 g of proteins;
• 3.4 g fat;
• 74.5 g of water;
• 1.4 g of ash.

Of the vitamins, only vitamin PP, which is included in sufficient quantities, can be noted.

The leaders of the macronutrients found in mackerel meat are potassium, phosphorus and sulfur (335, 240 and 207 mg per 100 g of meat, respectively). Mackerel is also saturated with other minerals, namely: calcium, sodium, magnesium, chlorine, nickel, molybdenum, iron and chromium.

The energy value of mackerel meat is 113.4 kcal.

Useful properties of mackerel

The beneficial properties of fish and the saturation of its meat with fatty acids and vitamins depend on the season. So, in spring, the fat content of mackerel is low (no more than 3%). In autumn, fat makes up up to 30% of the body weight of the fish. Fish caught in the fall is considered especially useful, since it contains a large amount of omega-3 fatty acids and valuable vitamins B12 and D.

Many studies have shown that eating oily fish twice a week significantly affects the aging process. The development of heart disease, arthritis, cancer, diabetes, psoriasis and bronchitis are also associated with a lack of fish oil in the body, as evidenced by many studies. According to statistics, Japanese people, who eat three times as much fish as Americans, live longer than other nations.

Mackerel, like other fatty fish (salmon, sardines, tuna), is saturated with omega-3 fatty acids, which determines the health value of mackerel. The main properties of omega-3 fatty acids are:

• Slowing down the aging process. In addition to other fatty fish, regular consumption of mackerel along with other fatty fish has been shown to benefit the health of not only young people, but also those suffering from heart disease, according to research in the UK. Also, according to statistics, mortality among those who ate fish 3-4 times a week against the background of existing serious heart disease decreased by about 30%;
• Preservation of youthful arteries. It has been proven that the more fish oil in the cells of the body, the less the likelihood of blood clots, since the fish oil in the mackerel acts like aspirin, thinning the blood. In addition, omega-3 fatty acids help restore elasticity of the arteries;
• Reduces the likelihood of developing heart attacks. A large study by Dutch scientists has shown that an average of just 30 grams of fish per day reduces the risk of heart attack in half. Similar data were obtained by researchers at the University of Ohio;
• Prevents the development of diabetes. Eating mackerel or any other fish according to scientists from the Netherlands reduces the likelihood of developing type II diabetes in half;
• Slows lung destruction in smokers. Eating fish meat regularly (an average of four servings per week) reduces the likelihood of developing bronchitis or emphysema by 45%.

Vegetable alternatives to the omega-3 fats found in mackerel include flaxseed oil, nuts, and wheat germ oils.

Mackerel also contains a lot of powerful antioxidants such as selenium and coenzyme Q-10, which can slow down aging.

Culinary uses of mackerel

Mackerel can be cooked in a variety of ways: boil, roast, smoke, or charcoal.

One of the traditional Israeli mackerel dishes is the mackerel casserole. To prepare it, cut the fillet into small pieces, add a small onion, a teaspoon of salt, ground white pepper and ground caraway seeds, a tablespoon of starch and one medium-sized boiled potato. All ingredients should be mixed in a blender and then fried in a skillet over medium heat. Serve mackerel fillet casserole with green salad and boiled potatoes.

To make mackerel like a king, fish steaks are flavored with chopped garlic, salt, pepper and olive oil and, completely covered with lemon wedges, baked in foil on the grill. This dish is best combined with dry wine.

Contraindications

It is considered useful to eat oily fish 2-3 times a week. Large amounts of oily fish can increase any bleeding and reduce immunity. You should also be careful when using mackerel at the same time as anticoagulants or any other blood thinning medications.

In addition, only wild-grown mackerel is believed to have health benefits.

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