Mackerel - calorie content, composition and benefits for the body

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Mackerel is a valuable product with exceptional beneficial properties, rich in minerals, vitamins and fatty acids. This fish is excellent for dietary nutrition, as it is considered a low-calorie product and is the basis of many carbohydrate-free diets.

Mackerel has a positive effect on the functioning of the cardiovascular and nervous systems, promotes rapid growth of muscle tissue, for which athletes especially love it. The protein contained in this fish is absorbed by the human body much faster than meat protein. Regular use of this product (in moderation) gives vigor and has a positive effect on appearance and mental functioning.

Salty and lightly salted

Salting is one of the ancient and effective ways of preserving fish. Properly salted mackerel can be stored for a long time without losing its taste. The method of preserving fish with salt leads to a significant increase in calorie content. The indicators of KBJU in salted mackerel change compared to fresh fish (it is fattier). These indicators per 100 grams of product are:

• 297 kilocalories;
• 18 gr. proteins;
• 25 gr. fats;
• 0 gr. carbohydrates.

Lightly salted fish has even lower nutritional values ​​than fresh-frozen fish. Per 100 g they are.

• 180 kilocalories;
• 18 g proteins;
• 13 g fat.

Learning to choose the “right” fish

Have you decided to smoke the fish yourself? Then you need to buy a good product. Choosing mackerel, like any other fish, is not so easy. In order not to “run into” a low-quality and stale product, you must adhere to certain rules.

Factors to consider when choosing mackerel:

• An important aspect is the eyes of the fish. Fresh mackerel is distinguished by bulging and moistened eyes, which literally attract with their brightness. If the mackerel's eyes are sunken or wrinkled, it means that it is far from being fresh.
• The second factor is the gills (you can focus on them only if the mackerel is fresh). A good fish has clean, reddish or pinkish gills that are free of mucus.
• The third aspect is smell. If mackerel has a strong fishy smell, reminiscent of rancid fat, avoid buying it.
• The fourth factor is appearance. The skin of a good mackerel is moist, elastic and shiny.

On a note! If a mackerel has greenish spots on its belly, it means it was caught quite a long time ago. It's better not to buy such fish.

What to look for when buying smoked mackerel? Sniff to see if there is a pharmaceutical smell from the fish. If the smell of smoke predominates, it means that chemicals were used during smoking.

Fried and baked

Fried mackerel is often prepared by home cooks. After all, this is a fairly simple dish that can be fried in a frying pan with sunflower oil. You can also make it on the grill, preparing a kind of fish kebab. It only requires attention and careful control so that the fish does not burn. Indicators of KBZHU per 100 g. the weights will be:

• 221 kilocalories;
• 17.1 g protein;
• 16 g fat;
• 1.1 gr. carbohydrates.

Baked mackerel in foil in the oven is a masterpiece that only an experienced culinary lover can make. Because this dish still requires a certain skill. It takes more time to prepare than simply frying raw fish. Calorie content, protein, fat and carbohydrate content per 0.1 kilogram of weight are as follows:

• 211 kilocalories;
• 19.6 gr. proteins;
• 14.7 gr. fats;
• 0 gr. carbohydrates.

Mackerel: nutritional value, calorie content per 100 grams, beneficial properties

Mackerel is a member of the mackerel family. This is a heat-loving, schooling fish that can reach a length of up to 60 centimeters. Mackerel has an elongated body, which is covered with small scales.

As a rule, mackerel gather in schools, and there are no fish of other species in schools. The optimal temperature for fish is from 8 to 20 degrees. During winter, the fish goes to a depth of up to 250 meters, where it leads a sedentary lifestyle, and in the spring it moves closer to the shores. The average lifespan of mackerel reaches 15-18 years.

Delicious mackerel dishes are often found on Russian tables. Both adults and children love her. But what is the nutritional value of mackerel and how high-calorie this fish is, you can find out from this article. And also below will be presented several delicious recipes for preparing this fish.

Fried mackerel in vegetable oil: a simple recipe

First you need to prepare the fish. Fresh mackerel should be cleaned and washed in water.

Next, the fish is cut into equal pieces and breaded in flour with the addition of a small amount of salt. Pour a little vegetable oil into a heated frying pan (you can use either sunflower or olive oil). Next, the fish is placed in a frying pan and fried on both sides. You can serve fried mackerel with any favorite side dish.

Stewed mackerel in sour cream: recipe

Using this recipe for stewed mackerel, quickly and deliciously cooked in the oven, you can feed your household. At the same time, this dish will not only help saturate the body and satisfy hunger, but will also bring benefits.

First you need to prepare the ingredients, namely:

• mackerel – 1 piece;
• potatoes – 500 g;
• carrots – 100 g;
• onions – 2 pcs.;
• tomatoes – 2 pcs.;
• sour cream (15% fat) – 100 g;
• herbs, salt, vegetable oil, spices - to taste.

The mackerel is cleaned and cut into small pieces. Vegetables should also be peeled, washed thoroughly under water and cut. Next, you need to lay out the ingredients in layers in a fireproof form, greased with vegetable oil:

• 1st layer – potatoes;
• 2nd layer – fish;
• 3rd layer – onions and carrots;
• 4th layer – tomatoes;
• 5th layer – greens.

Each layer needs a little salt. Then add sour cream to the pan and place it in the oven for 30 minutes. Cooking mackerel in the oven is quick and tasty. The dish can be served without additional side dish.

Cooking mackerel in a slow cooker: recipe

Having a multicooker makes preparing any dish much easier. In the case of this fish, you should first pour a little water into the bottom of the bowl. Next, you need to clean the fish, cut it and salt it.

Cover a special container for steaming with food foil and place the mackerel in it.

Next, put a little onion, cut into half rings, and a few slices of lemon on top of the fish.

Cook the fish in the “Steam” mode for 25-30 minutes. This fish will be useful for both children and adults.

Harm to mackerel

For a healthy body, this fish cannot cause any harm. However, it should be remembered that if you have diseases such as kidney failure, hypertension, pancreatitis or cholecystitis, mackerel should not be consumed salted or smoked.

If you have problems with the gastrointestinal tract, you need to exclude this fish from your diet. In some cases, it is permissible to consume mackerel only in boiled form. However, it is worth remembering that high fat content can lead to unpleasant consequences. Therefore, you should discuss with your doctor the inclusion of this product in your diet.

Conclusion

Having considered the nutritional value of mackerel, its benefits for the body and calorie content, we can conclude that this fish is unique and irreplaceable for humans. Its use can have a positive effect on health, strengthen the immune system and vital systems.

Knowing what to cook from mackerel, you can delight yourself and your loved ones with delicious and very healthy dishes. Anyone can use the above recipes and easily bring them to life.

Source: https://FB.ru/article/410472/skumbriya-pischevaya-tsennost-kaloriynost-na-gramm-poleznyie-svoystva

Boiled and stewed

Boiled mackerel is a very healthy dish that largely preserves the natural chemical composition of this fish. Steaming is especially useful. Scientists have long calculated its KBJU per 100 grams of weight:

• 211 kilocalories;
• 19.6 gr. proteins;
• 14.7 grams fat;
• 0 gr. carbohydrates.

Boiled mackerel can be safely enjoyed by those who are watching their excess weight.

When stewed, this fish is also a very tasty dish. Its chemical composition is characterized by a reduction in calories, the amount of protein, and also by the fact that fat content is reduced. But it contains carbohydrates. KBJU per 100 grams of weight of this food will be:

• 139 kilocalories;
• 11.2 g protein;
• 10 g fat;
• 1.2 g carbohydrates.

How should you store smoked fish?

Fish is a capricious product. If you store it incorrectly, you can harm your health. So, mackerel that has been hot-smoked is stored in the main section of the refrigerator for no longer than five days, and in the freezer for three weeks. If the fish is in a vacuum bag, feel free to store it for two months.

Fish prepared by cold smoking lasts longer. So, if it lies in the refrigerator (in the main department), the carcass will be suitable for consumption for fourteen days, in the freezer for a month, and in vacuum packaging for three months.

Canned food

Canned fish from this fish can often be found on store shelves. They are produced in large quantities by the food industry. They are very popular with buyers. Canned mackerel with added oil is especially common. Their energy value is 317 kilocalories per 100 grams of product. The same mass accounts for:

• 14.4 grams of protein;
• 28.9 grams fat;
• 0 grams of carbohydrates.

Cold smoking aromatic mackerel

If you have a smokehouse, then this recipe will certainly come in handy. Mackerel prepared by cold smoking turns out incredibly tasty, with an alluring aroma. Let's cook it soon!

Ingredients:

• mackerel carcass - one piece;
• salt (preferably coarsely ground) – one table. spoon;
• granulated sugar - one teaspoon.

On a note! The number of components per fish carcass is indicated here. Of course, it is not profitable to smoke mackerel alone, so increase the amount of salt and granulated sugar proportionally.

Preparation:

1. Wash the mackerel carcasses thoroughly under running water.

2. Now we need to gut the fish. In this case, you should leave her head. In general, let's clean out the insides and cut off the gills.

3. Wash the fish thoroughly one more time.
4. This is how clean our mackerel should be from the inside.

5. Combine salt and granulated sugar. Stir until the structure is homogeneous.

6. Sprinkle all the mackerel carcasses generously with a sugar-salt mixture (this must be done both inside and outside).

7. Place the fish preparations in a thick plastic bag.

8. Let's leave the mackerel for one day to salt it in the refrigerator.
9. And now we can go to the smokehouse. The main thing is to remember that no matter what product you smoke (either cold or hot), it must be dehydrated, that is, as dry as possible. Therefore, we will leave our mackerel hanging for five to six hours to air.

10. There are several nuances here. First, insert toothpicks into the belly of each mackerel.

11. Second, hang fish carcasses by their tails, since the fish’s head is considered the wettest place. And if the fish is suspended by the tail, the juice will not flow throughout the entire carcass.

12. Third, cover the fish with a piece of gauze to prevent insects from landing on it.

13. We send the mackerel to the smoking department. It must be hung so that the carcasses do not touch each other.

14. We smoke mackerel for twenty hours at thirty degrees.
15. When the smoking process is complete, the mackerel must be hung to “air out” for five to six hours. If you skip this step, the smoke substances will not be distributed evenly throughout the fish.

16. Ready! Our fish turned out to be aromatic, tasty and appetizing!

Contraindications

The positive properties of smoked meats also have the opposite, negative effect on health if the product is consumed excessively or there are individual contraindications.

It is not advisable to include smoked mackerel in the diet for people suffering from the following pathologies:

• allergic manifestations;
• obese patients;
• in the presence of diseases of the genitourinary system, kidneys, liver, gastrointestinal tract;
• with elevated blood pressure.

It is not recommended for pregnant women to consume smoked mackerel (the product can retain fluid in the body). If there are no contraindications, you should not get carried away with this absolutely delicious and very appetizing product. A sense of proportion will help maintain health, benefit the body, and allow you to fully enjoy the taste of a delicious treat.