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Atlantic Mackerel Fillet
Fish
Nutri-ScoreA

Atlantic Mackerel Fillet

Scomber scombrus

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Atlantic Mackerel Fillet provides 205 kcal, 20g of protein, 0g of carbohydrates, and 0g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

Atlantic mackerel fillet is a nutrient-dense fish known for its rich omega-3 fatty acids, high protein content, and essential vitamins and minerals. It is a popular choice for health-conscious consumers due to its numerous health benefits.

Also known as:
MackerelScomber
Scientific NameScomber scombrus
Region of OriginNorth Atlantic Ocean
Popular Comparisons:
Atlantic Mackerel FilletAtlantic Mackerel FilletVSAlaska Plaice FilletAlaska Plaice FilletAtlantic Mackerel FilletAtlantic Mackerel FilletVSAlbacore TunaAlbacore TunaAtlantic Mackerel FilletAtlantic Mackerel FilletVSAlbacore White TunaAlbacore White TunaAtlantic Mackerel FilletAtlantic Mackerel FilletVSAlbacore White Tuna LoinAlbacore White Tuna LoinAtlantic Mackerel FilletAtlantic Mackerel FilletVSAmberjack Yellowtail FilletAmberjack Yellowtail FilletAtlantic Mackerel FilletAtlantic Mackerel FilletVSAmerican PlaiceAmerican PlaiceAtlantic Mackerel FilletAtlantic Mackerel FilletVSAmerican Plaice FilletAmerican Plaice FilletAtlantic Mackerel FilletAtlantic Mackerel FilletVSAnchoviesAnchoviesAtlantic Mackerel FilletAtlantic Mackerel FilletVSArctic CharArctic CharAtlantic Mackerel FilletAtlantic Mackerel FilletVSArctic Char FilletArctic Char Fillet

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories205 kcal
Water
65%
Fiber0g
Total33.0g
Protein
20g(61%)
Fats
13g(39%)
Carbohydrates
0g(0%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin D8 µg (40%)
Vitamin B129 µg (375%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Selenium40 µg (73%)
Phosphorus200 mg (29%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Rich in omega-3 fatty acids, which are essential for heart health and reducing inflammation.
✓High protein content supports muscle growth and repair, making it an excellent choice for athletes.
✓Contains significant amounts of vitamin D, which is crucial for bone health and immune function.
✓Selenium content helps protect against oxidative stress and supports thyroid function.

Possible Risks & Side Effects

!May contain environmental contaminants such as mercury; consumption should be moderated, especially for pregnant women.
!Individuals with fish allergies should avoid mackerel and other fish products.

How to Prepare & Consume

Best enjoyed grilled, baked, or smoked. Avoid overcooking to preserve moisture and flavor.

Smart Selection & Storage

How to Select

Choose mackerel with bright, shiny skin and a fresh smell. The flesh should be firm and free of discoloration.

How to Store

Store fresh mackerel in the refrigerator and consume within 1-2 days. For longer storage, freeze it in an airtight container.

Myths vs Realities

MythMackerel is too fatty and unhealthy.
RealityMackerel contains healthy fats, particularly omega-3s, which are beneficial for heart health.
MythAll fish are low in mercury.
RealityWhile many fish are low in mercury, some species, including larger predatory fish, can have higher levels.
MythYou should avoid fish if you have high cholesterol.
RealityFish like mackerel can actually help improve cholesterol levels due to their omega-3 content.

Healthy Recipes

Grilled Atlantic Mackerel with Quinoa Salad

This vibrant dish features grilled Atlantic mackerel fillets served over a bed of fluffy quinoa salad, packed with fresh vegetables and herbs for a nutritious meal.

Ingredients
  • 2 Atlantic mackerel fillets
  • 1 cup cooked quinoa
  • 1/2 cup cherry tomatoes, halved
  • 1/4 cup cucumber, diced
  • 1/4 cup red onion, finely chopped
  • 1/4 cup parsley, chopped
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the grill to medium-high heat.
  2. 2. In a bowl, mix cooked quinoa, cherry tomatoes, cucumber, red onion, parsley, olive oil, lemon juice, salt, and pepper.
  3. 3. Grill the mackerel fillets for about 4-5 minutes on each side until cooked through, then serve over the quinoa salad.

Spicy Baked Mackerel Tacos

These spicy baked mackerel tacos are a healthy twist on traditional tacos, featuring a zesty cabbage slaw and avocado for added creaminess.

Ingredients
  • 2 Atlantic mackerel fillets
  • 1 tablespoon olive oil
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon cayenne pepper
  • 4 corn tortillas
  • 1 cup cabbage, shredded
  • 1 avocado, sliced
  • 1 lime, cut into wedges
  • Salt to taste
Instructions
  1. 1. Preheat the oven to 400°F (200°C).
  2. 2. Rub the mackerel fillets with olive oil, smoked paprika, cayenne pepper, and salt, then place on a baking sheet.
  3. 3. Bake for 15-20 minutes until cooked through, then serve in corn tortillas topped with cabbage slaw and avocado slices.

Mackerel and Sweet Potato Cakes

These delicious mackerel and sweet potato cakes are a nutritious option, combining omega-3-rich fish with fiber-packed sweet potatoes.

Ingredients
  • 2 Atlantic mackerel fillets, cooked and flaked
  • 1 large sweet potato, peeled and cubed
  • 1/4 cup green onions, chopped
  • 1 egg, beaten
  • 1/2 cup whole wheat breadcrumbs
  • Salt and pepper to taste
  • Olive oil for frying
Instructions
  1. 1. Boil sweet potato cubes until tender, then mash and let cool.
  2. 2. In a bowl, combine flaked mackerel, mashed sweet potato, green onions, egg, breadcrumbs, salt, and pepper.
  3. 3. Form the mixture into patties and pan-fry in olive oil until golden brown on both sides.

Mackerel Pesto Zoodles

A low-carb delight, this dish features spiralized zucchini noodles topped with a homemade basil pesto and grilled mackerel fillets.

Ingredients
  • 2 Atlantic mackerel fillets
  • 2 medium zucchinis, spiralized
  • 1 cup fresh basil leaves
  • 1/4 cup pine nuts
  • 1/4 cup olive oil
  • 2 cloves garlic
  • Salt and pepper to taste
Instructions
  1. 1. In a food processor, blend basil, pine nuts, olive oil, garlic, salt, and pepper to make the pesto.
  2. 2. Grill the mackerel fillets until cooked through, about 4-5 minutes per side.
  3. 3. Toss the zoodles with pesto and top with grilled mackerel before serving.

Mackerel and Chickpea Salad

This hearty salad combines protein-rich chickpeas and flavorful mackerel, making it a filling and nutritious meal option.

Ingredients
  • 2 Atlantic mackerel fillets, grilled and flaked
  • 1 can chickpeas, drained and rinsed
  • 1/2 red bell pepper, diced
  • 1/4 red onion, chopped
  • 1/4 cup parsley, chopped
  • 2 tablespoons olive oil
  • 1 tablespoon red wine vinegar
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine chickpeas, red bell pepper, red onion, parsley, olive oil, red wine vinegar, salt, and pepper.
  2. 2. Add the flaked mackerel and gently toss to combine.
  3. 3. Serve chilled or at room temperature.

Mackerel Stuffed Bell Peppers

These colorful bell peppers are stuffed with a savory mixture of mackerel, brown rice, and spices, making for a satisfying and healthy meal.

Ingredients
  • 2 Atlantic mackerel fillets, cooked and flaked
  • 2 bell peppers, halved and seeds removed
  • 1 cup cooked brown rice
  • 1/2 cup diced tomatoes
  • 1 teaspoon cumin
  • Salt and pepper to taste
  • 1/4 cup shredded cheese (optional)
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. In a bowl, mix flaked mackerel, cooked brown rice, diced tomatoes, cumin, salt, and pepper.
  3. 3. Stuff the bell pepper halves with the mixture, top with cheese if desired, and bake for 25-30 minutes.

Mackerel Sushi Rolls

These fresh sushi rolls feature Atlantic mackerel, avocado, and cucumber, wrapped in seaweed for a healthy and fun meal.

Ingredients
  • 2 Atlantic mackerel fillets, cooked and sliced
  • 1 avocado, sliced
  • 1 cucumber, julienned
  • 4 sheets nori (seaweed)
  • 2 cups sushi rice, cooked and seasoned
  • Soy sauce for dipping
Instructions
  1. 1. Lay a sheet of nori on a bamboo sushi mat and spread a layer of sushi rice over it.
  2. 2. Arrange slices of mackerel, avocado, and cucumber on top of the rice.
  3. 3. Roll tightly and slice into pieces, serving with soy sauce.

Mediterranean Mackerel Bowl

This nourishing bowl combines grilled mackerel with roasted vegetables and a tangy tahini dressing for a balanced meal.

Ingredients
  • 2 Atlantic mackerel fillets
  • 1 cup cherry tomatoes, halved
  • 1 zucchini, sliced
  • 1 bell pepper, chopped
  • 2 tablespoons olive oil
  • 1/4 cup tahini
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 400°F (200°C) and toss vegetables with olive oil, salt, and pepper, then roast for 20-25 minutes.
  2. 2. Grill the mackerel fillets until cooked through.
  3. 3. Serve the mackerel over the roasted vegetables, drizzled with tahini dressing made from tahini and lemon juice.

Mackerel and Avocado Toast

A quick and nutritious meal, this avocado toast is topped with grilled mackerel and a sprinkle of sesame seeds for added crunch.

Ingredients
  • 2 slices whole grain bread, toasted
  • 1 ripe avocado, mashed
  • 2 Atlantic mackerel fillets, grilled
  • 1 tablespoon sesame seeds
  • Salt and pepper to taste
  • Lemon wedges for serving
Instructions
  1. 1. Spread mashed avocado evenly on each slice of toasted bread.
  2. 2. Top with grilled mackerel fillets, sprinkle with sesame seeds, salt, and pepper.
  3. 3. Serve with lemon wedges for an extra zing.

Frequently Asked Questions (FAQ)

What are the health benefits of eating Atlantic mackerel?

Atlantic mackerel is rich in omega-3 fatty acids, which can help reduce the risk of heart disease and improve brain health.

How often should I eat mackerel?

It is recommended to consume fatty fish like mackerel at least twice a week for optimal health benefits.

Can I eat mackerel if I'm pregnant?

Yes, but it is important to limit consumption due to potential mercury content; consult with a healthcare provider.

What is the best way to cook mackerel?

Grilling or baking are excellent methods to retain flavor and nutrients; avoid frying to keep it healthy.

Is mackerel high in mercury?

Mackerel has lower mercury levels compared to larger fish, but moderation is still advised.

How can I tell if mackerel is fresh?

Fresh mackerel should have a clean, ocean-like smell, firm flesh, and bright, clear eyes.

What are some recipes for mackerel?

Mackerel can be used in salads, sandwiches, or served with vegetables and grains for a balanced meal.

Is canned mackerel as nutritious as fresh?

Yes, canned mackerel retains most of its nutrients and is a convenient option for quick meals.

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Comparisons
Atlantic Mackerel Fillet vs Alaska Plaice Fillet Atlantic Mackerel Fillet vs Albacore Tuna Atlantic Mackerel Fillet vs Albacore Tuna
Nutrients
Protein in Atlantic Mackerel Fillet Calories in Atlantic Mackerel Fillet Vitamin-c in Atlantic Mackerel Fillet Magnesium in Atlantic Mackerel Fillet
Featured Guides
Health Benefits of Atlantic Mackerel Fillet Healthy Recipes with Atlantic Mackerel Fillet
Rankings
Fish high in vitamin-b12 Fish high in selenium Fish low in carbohidratos Fish low in índice glucémico