Mackerel
Mackerel, is a type of fish rich in omega-3 fatty acids, vitamins and minerals. It has a distinct taste and is often used in various cuisines around the world. In this post you will learn more about the health benefits of mackerel, its nutritional values and a delicious and healthy recipe with this tasty fish.
Mackerel fish is rich in essential nutrients that offer numerous health benefits. Here are some of the most important benefits of eating mackerel:
Health benefits of mackerel fish
Heart health: it is rich in omega-3 fatty acids, which are known to reduce inflammation and improve heart health. Eating mackerel can help lower blood pressure, reduce the risk of heart disease and improve cholesterol levels.
Brain function: the omega-3 fatty acids found in this fish are also important for brain function and development. They can help improve cognitive function, reduce the risk of cognitive decline, and even relieve symptoms of depression.
Bone health: it is a good source of calcium, which is essential for maintaining strong and healthy bones.
Immune System: it is rich in vitamin D, which plays an important role in maintaining a healthy immune system. Adequate vitamin D intake can help reduce the risk of autoimmune diseases and infections.
Nutritional value of this fish
Here are the nutritional values for a 3-ounce serving of cooked mackerel fish:
Calories: 189
Protein: 20.8 grams
Fat: 11.5 grams
Carbohydrates: 0 grams
Sodium: 91 milligrams
Mackerel can be pickled in the same way as other types of fish such as sardines, herring and salmon. The following ingredients and equipment are required for pickling skus:
Ingredients:
1-2 fresh mackerel
2-3 cloves of garlic
1 lemon
2 tablespoons of salt
1 spoon of sugar
Water
Equipment:
Container made of glass or plastic
Bowl lid
A heavy object to press (e.g. a jar of water)
Preparation:
Clean the fish from the head and entrails, wash and dry.
Place one row of fish in the bowl, sprinkle with a little salt, sugar, squeezed lemon and chopped garlic.
Place the second row of fish on top of that and repeat until you have used up all the material.
Pour water to cover the fish, put the lid on and place a heavy object on top to press the fish down well.
Leave the container at room temperature for about 2-3 days for the fish to pickle.
After 2-3 days, transfer the container to the refrigerator and let the fish pickle for a few more days.
When the fish is sufficiently pickled, remove it from the bowl, rinse and serve as desired.
Note: Always use fresh, high-quality ingredients and a container that can be easily closed to prevent spoilage and bacterial growth. Also, take care of the hygiene of your hands and dishes during preparation.
Mackerel with tomato olive salsa
Ingredients:
4 mackerel fillets, with skin 2 cups diced tomatoes 1/2 cup chopped Kalamata olives 2 tablespoons chopped fresh basil 1 tablespoon olive oil 1 tablespoon red wine vinegar
Salt and pepper to taste
Preparation:
Preheat the oven to 375°F.
Place the fillets, skin side down, on a baking sheet.
Season the fillets with salt and pepper and bake in the oven for 10-12 minutes, until cooked through.
In a medium bowl, combine the diced tomatoes, olives, basil, olive oil, red wine vinegar, salt and pepper.
Serve the fillets with the tomato-olive salsa.
Grilled mackerel with vegetables
Ingredients:
2-3 mackerel
2 carrots
1 head of onion
1 paprika
2 cloves of garlic
2 tomatoes
Olive oil
Salt and pepper to taste
Lemon
Preparation:
Clean the fish from the head and entrails, wash and dry.
Peel and cut the carrot and onion into rings, the pepper into strips, and the tomato into slices.
Put pepper, carrot, onion and garlic in a pan, add salt, pepper and a little olive oil. Mix and bake in a preheated oven at 200 degrees for about 20 minutes.
Place the cleaned mackerel on top of the vegetables, season with salt and pepper and bake for another 15 minutes. Towards the end of baking, add tomato slices.
Serve with lemon wedges.
Grilled mackerel
Components:
2-3 mackerel
Olive oil
Salt and pepper to taste
Fresh parsley
Lemon
Preparation:
Clean the fish from the head and entrails, wash and dry.
Mix olive oil, salt and pepper in a bowl.
Coat each fish with this mixture of oil, salt and pepper and let it rest for about 10 minutes.
Heat a grill or a grill pan over medium heat.
Place the mackerel on the grill and cook for about 5-7 minutes on each side until golden.
Serve with fresh parsley and lemon wedges.
Conclusion: Mackerel is an excellent source of protein, omega-3 fatty acids, vitamins and minerals. Regular consumption of mackerel helps maintain heart health, improves immunity and reduces the risk of depression. In addition, it is tasty and easy to prepare, making it a great choice for a variety of meals.
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