Mackerel in foil - 23 delicious homemade recipes

Mackerel is a fatty fish with excellent taste and rich chemical composition. It contains B vitamins, elements A, C, D, E, as well as phosphorus, iodine, potassium, magnesium, etc. This product is rich in valuable Omega-3 fats and easily digestible proteins. Its fat content depends on the place of catch and time of year, this figure ranges from 4 to 30%. This fish is useful for losing weight if you follow the rules for its preparation and consumption.

Dietary mackerel in the oven, slow cooker, or on the grill will delight you with its taste and benefits. It is recommended to supplement the menu with recipes for low-calorie dishes to make losing weight more enjoyable.

Benefits for humans

Thanks to its healthy fats, proteins, vitamins and microelements, consuming this product is extremely beneficial for everyone. Doctors strongly advise adding it to the diet of teenagers, pregnant women, nursing mothers and children. The beneficial substances contained in the composition perfectly help the development and growth of a young body.

Its use also contributes to the following processes:

• The meat of this fish improves the condition of the nervous system, and it will also add beauty to you.
• It has been noticed that systematic consumption of mackerel fillet has a wonderful effect on the condition of the mucous membranes, skin and hair.
• This product is also useful for people who have joint diseases; its use helps build cartilage tissue.

This fish is prepared in a variety of ways.

Useful and harmful properties of mackerel

Mackerel contains a fairly large amount of fat, and although the calorie content of mackerel cannot be called low, it is nevertheless a very healthy fish

, including for the figure. It is classified as a dietary product because it is well absorbed by the body and has many beneficial properties.

The fact that the meat of this fish is rich in healthy fatty acids has already been mentioned above. In addition, it contains vitamins and mineral compounds that make it extremely beneficial. Mackerel has a beneficial effect on the growth and development of children and adolescents; it is also useful for pregnant and lactating women, as it provides adequate nutrition for the fetus.

This fish is an effective remedy for the prevention of atherosclerosis, anemia, anemia, cancer, osteoporosis, diseases of the cardiovascular and nervous system. Due to the calorie content of mackerel, the meat of this fish is a valuable source of energy for humans.

, it makes muscles strong and resilient, which is why it is so valued by athletes and people whose activities involve physical work.

Mackerel meat is extremely beneficial for the musculoskeletal system, it contains substances that strengthen bones, help restore damaged tissues, strengthen the immune system, improve vision, increase brain efficiency, regulate blood sugar levels, improve memory and attention, increase stress resistance and eliminate sleep disturbances, and also contribute to the production of hormones, enzymes, and are involved in the synthesis of DNA and other important cells in our body.

Despite the considerable calorie content of mackerel, it has a beneficial effect on the figure.

Its meat has a positive effect on digestion, and since it does not contain carbohydrates, the body begins to break down fats to obtain energy - this, firstly, makes it “habitual” for it to obtain energy from fat cells, and secondly, it requires additional energy expenditure.

Of course, during diets, this fish needs to be prepared in a special way - baked, stewed, boiled, steamed. Prepared without oil, breading or other high-calorie ingredients, this fish is a good way to eat tasty and nutritious food without harming your figure. Mackerel also has a positive effect on the health of hair, nails and skin, and heals the mucous membranes.

However, this fish also has contraindications. The first of these is individual intolerance and food allergies. The second is the caloric content of mackerel, due to which, if you are obese, it should be excluded from the diet

. Mackerel, cooked smoked and salted, can cause swelling; it is contraindicated for people with joint diseases, kidney diseases, as well as diseases of the gastrointestinal tract and cardiovascular system. Fatty fish caught in winter is contraindicated in the presence of both acute and chronic diseases of the kidneys and liver - it is quite difficult for them to utilize large amounts of fat.

Baked

One of the most dietary ways to cook fish is to bake it. Baked fish is very tasty and healthy. At the same time, this dish is incredibly easy to prepare.

Fresh fish must be cleaned, its tail and head cut off. Then cut it into small pieces. Salt each piece and place on foil. You can also cut your favorite vegetables into pieces and place them on foil. Then wrap the fish pieces with vegetables in foil and place in the oven.

Let it remain in the oven for about forty minutes. After the time has passed, the baked mackerel will be ready. It will taste best if the baked mackerel is served with sour cream. The calorie content of mackerel will, of course, increase slightly from the addition of sour cream, but the taste will also become even richer. You can also bake fish carcasses without foil, just in the oven.

In this case, grease a baking sheet with vegetable oil and place the fish pieces on a bed of vegetables, and then bake in the oven for about half an hour. If you simply bake fish pieces in the oven, it will turn out with an appetizing crust.

An even more dietary option than baked is boiled mackerel.

Low-calorie fish recipes for those losing weight

There are many dietary recipes for mackerel. They differ in the method of preparation and additional ingredients. As mentioned, fillets can be baked (without fat), boiled, steamed or microwaved. Spices, vegetables, cereals and herbs will complement the bright taste of seafood.

Boiled

Boiled mackerel is cooked for 20 minutes. Even a novice housewife can cope with preparing a tasty and low-calorie dish.

The simplest recipe for boiled dietary fish looks like this:

1. Gut and wash the mackerel, cut it into pieces.
2. Add dill, bay leaf, and salt to 1.5 liters of water.
3. When the water boils, add the seafood there.
4. After 8-10 minutes, take it out.

Place the pieces on lettuce leaves, pour over lemon juice and sprinkle with dill.

Boil the mackerel for 10 minutes until it is tender and appetizing. If you cook it longer, its consistency will become rubbery. .

Boiled fish rolls will decorate the holiday table for those who are on a diet.

Step by step recipe:

1. Thaw 3 carcasses, wash, make 2 cuts along the back to remove the ridges.
2. Separate the fillet from the bones, rinse, salt and pepper the inside.
3. Boil 3 eggs and 2 carrots, grind.
4. Cut 3 pickled cucumbers into thin strips.
5. Lay out the cling film and place 3 fillets on it, skin side down, so that they lie end to end and form one layer.
6. Sprinkle the meat with dry gelatin, lay out a layer of carrots, then eggs and cucumbers.
7. Then you need to carefully wrap the roll, secure it with film and tie it with thread.
8. Place the workpiece in boiling water and cook for no longer than 40 minutes.
9. Then put the roll under the press.

After 1-1.5 hours, free the rolls from the film, cut into circles, and decorate as you wish.

Baked in the oven

Tender baked mackerel with vegetables will not leave anyone indifferent. There are so many dietary recipes in the oven: fish in a sleeve, in foil, in pots, on a vegetable bed, etc. The taste and aroma of such dishes is amazing, and they don’t spoil your figure.

Recipe for preparing dietary mackerel on a bed of vegetables:

1. Clean and wash 2 carcasses (not completely defrosted), rub with salt and spices.
2. Cover the bottom of the baking dish with foil.
3. Add 500 g of a mixture of “Mexican” or “Sauté” vegetables (green beans, cauliflower, paprika, corn, zucchini), salt and add spices.
4. Place the carcasses on top, cover them with foil and wrap them. Make several holes for steam to escape.
5. Bake for 45-50 minutes at 180 degrees.
6. 5-7 minutes before the end of cooking, uncover the mackerel so that it browns.

The fish and side dish are ready. The dish can be supplemented with 2-3 potatoes.

Appetizing dietary mackerel in a jar has a pleasant aroma of onions and an unusual sourness that tomatoes give it.

Recipe for cooking baked fish in a jar (for a 500 ml jar):

1. Gut, wash the mackerel, cut into pieces 2 cm thick.
2. Chop the peeled onion, carrot, and tomato.
3. Layer the ingredients: fish, tomato, onion, carrot. Add salt and spices for each layer. Do not add water; the ingredients will release their juice.
4. Cover the jar with foil or an iron lid (remove the rubber band from the inside).
5. Bake for 60 minutes at 180 degrees.

You can serve the dish directly in the jar, placing it on a wide plate.

Interesting! Mackerel with rice and cheese in a pot is very tasty. The main thing is to use low-fat cheeses (up to 17%) and brown rice.

Step by step recipe:

1. Gut the carcass, separate the fillet from the backbone, remove the skin, wash and dry it. Cut into 2 cm pieces.
2. Pour 220 ml of water over the ridge and skin, add a little salt and pepper, and cook the broth.
3. Rinse ½ of the rice, pour into a pot, place chopped onions and carrots (1 pc. each) on top, and fillet on top. Add salt and spices.
4. Pour broth over all ingredients.
5. Bake for 30-40 minutes, then sprinkle with 50 g of grated cheese.

Leave the dish so that the cheese melts, then sprinkle with chopped herbs.

If you marinate mackerel in lemon juice and spices before cooking, its taste will become even more expressive..

For a couple

Recipes must be original so that the diet does not become a burden. Dietary fish on a tea bed will perfectly complement the diet of those losing weight.

Recipe:

1. Prepare and cut the seafood into pieces.
2. Salt, pepper, add 2-3 tbsp. l. soy sauce, 3 bay leaves. Leave for 50 minutes.
3. Pour 1 tsp into the Flavor Booster steamer compartment. fennel seeds and nutmeg powder.
4. Cover the basket with foil, add 3-4 tbsp. l. black tea.
5. Place the fillets on top and sprinkle them with ground paprika.
6. Cook in the “Fish” mode for 20 minutes.

The dish is delicious cold or hot.

To enjoy delicious and juicy mackerel with vegetables, cook it according to this recipe:

1. Separate the fillet from the bones and cut into pieces.
2. Sprinkle with spices and sprinkle with lemon.
3. Place the fillet, a layer of 1 chopped onion (half ring), grated carrots, 200 g green beans, chopped paprika (1 pc.) into a steamer bowl.
4. Cook for 20 minutes on the “Fish” program.

Garnish with lemon and herbs.

In a slow cooker

If you want something simple, then steam dietary mackerel with dill. The dish is prepared quickly, but has a special taste.

Recipe:

1. Gut the fish, wash, rub with salt, pepper, and lemon juice.
2. Chop a bunch of dill, onion, mix 2 tbsp. l. olive oil, lemon juice, spices.
3. Stuff the carcass with the resulting mixture, wrap it in foil, and place it in a container for steaming.
4. Pour 1 liter of water into the multicooker container, and when it boils, change the “Cooking” mode to “Steam” and place the container with fish.
5. In 15-25 minutes the mackerel will be ready.

Use lemon and herbs for decoration.

Dietary mackerel in tomato goes best with mashed potatoes. Frying is being prepared for it, but the vegetables will be stewed in a mixture of olive oil and water, and not fried in the usual way.

Step by step recipe:

1. Prepare the carcass, cut into cubes.
2. Grate the peeled carrots.
3. Scald and remove the skin from 2 tomatoes, cut into small cubes.
4. Pour 2 tbsp into the multicooker. l. olive oil and 4 tbsp. l. water, simmer vegetables in the “Frying” mode.
5. After 3 minutes, add the tomatoes.
6. After 4 minutes, pour 3 tbsp over the vegetables. l. tomato juice.
7. When the mixture boils, add ½ tbsp in a thin stream. l. flour.
8. Place the roast on a separate plate.
9. Wash the bowl, pour 1 liter of water, turn on the “Cooking” mode.
10. Place the fillet on foil, pour the sauce over the pieces, and wrap. Place the workpiece in a steamer container.
11. When the water boils, send the fish inside for 15-20 minutes.

The finished dish has a delicate sweet and sour taste.

Grilled in foil

For the picnic season, those losing weight should adopt several dietary recipes from mackerel. Fish grilled in foil with vegetables has a delicate, slightly smoked taste.

Step by step recipe:

1. Prepare several carcasses (5 pieces in this recipe), salt and pepper.
2. Marinate the onions in vinegar in advance.
3. Cut 5 tomatoes into slices, chop a bunch of dill, parsley, and green onions.
4. Spread the foil, lay out in layers: tomato, pickled onion, herbs, fish, then onion, herbs and tomato again.
5. Wrap the mackerel in foil. Prepare the rest of the carcasses in the same way.
6. Place the fish on the grill and fry on each side for about 10-15 minutes.

   

Even those who are not on a diet will enjoy this dish.

In the microwave

Mackerel is cooked in a microwave oven for 12-15 minutes. Although the recipe is simple, the fish turns out very tasty and even slightly browned.

Cooking steps:

1. Prepare 1 small carcass, cut into 3 pieces.
2. Cut the onion into half rings, place in a bowl, then put the pieces, and another layer of onion on top.
3. Salt, add Provençal herbs or other spices.
4. Cover with a lid and cook for 6 minutes at maximum power. Then stir and cook again for 6 minutes at maximum.

Sprinkle the dietary dish with chopped herbs.

Creamy ear

Aromatic fish soup with millet grains is an excellent food for those losing weight. And thanks to the cheese, it has a delicate creamy flavor.

Step by step recipe:

1. Throw 100 millet into 2 liters of boiling water.
2. After 15 minutes, add 100 g of potatoes cut into small cubes. Cook for about half an hour.
3. Prepare the mackerel, cut into pieces, throw into the soup with the head.
4. Cook for 15-20 minutes.
5. Separately, simmer 50 g of grated carrots in a mixture of olive oil and water (1:2).
6. Add carrots, 40 g of chopped green onions, 2-3 bay leaves, 90 g of grated cheese to the pan. Cook for another 3-5 minutes, stirring until the cheese melts.

   

Sprinkle the finished fish soup with herbs and leave for half an hour to steep.

Vinaigrette with mackerel

For this dietary recipe, hot smoked fish is usually used. But in a dietary dish, this component can be replaced with boiled or baked mackerel.

Recipe:

1. Cut 300 g of fish into cubes.
2. Boil 2 small beets and potatoes, cut into pieces.
3. Grind 2 apples (green varieties), 1 pickled cucumber, ½ onion, greens.
4. Mix all ingredients, season with 2 tbsp. l. olive oil, salt and pepper.

This dietary salad will be an excellent lunch option.

Cold and hot smoking

When many people hear the word mackerel, they immediately imagine this smoked fish. Indeed, this cold or hot smoked product is incredibly tasty. The calorie content of cold or hot smoked mackerel increases slightly. The calorie content is already approximately 221 kcal per 100 grams of product.

What is the difference between the cold and hot smoking method? The answer is in the title. In cold smoking, fish carcasses are treated with cold smoke. A cold smoked product gains additional shelf life.

With the hot smoking method, the mackerel is exposed to hot heat. Hot smoked mackerel has a richer taste and aroma.

This dish should not be overused. It is known that smoked products are not very healthy. They have a bad effect on the liver and pancreas.

Salted

Many people also like this product salted. Salted mackerel is a worthy competitor to herring. The calorie content of mackerel in this form is already significantly increased. It is 305 kcal per 100 grams.

Salted mackerel is quite easy to prepare. To do this, take a whole fish and clean it from the insides. Fill the empty belly with table salt. Then place the fish filled with salt in a stainless steel bowl. Cover the dish with a towel and set it aside in a cool place. Store the carcass like this for at least three days, maximum six days.

The thicker the carcasses, the longer the salting time will take. During the process, liquid will be formed that must be drained so that the carcasses do not spoil. You can also add your favorite spicy spices to the salt to make the salted mackerel even tastier.

In this form, this product should also not be abused. People with diseases of the gastrointestinal tract, kidneys, liver, as well as those who have hypertension should be especially careful when adding this product in salted form. And the calorie content of mackerel in this form is much higher.

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.

Chemical composition

The chemical composition of mackerel contains a huge amount of substances vital for the human body. The benefits of this fish are ensured by the fact that it contains the following elements:

• vitamins of group B, A, C;
• selenium;
• calcium;
• sodium;
• magnesium;
• fluorine;
• nickel;
• molybdenum;
• cobalt;
• phosphorus;
• iron;
• potassium;
• zinc;
• copper;
• manganese.

It is important to note that by consuming just 100 grams of this fish during the day, you can ensure that your body is full:

• selenium - 93.8% of the daily value;
• phosphorus - by 39.7% of the daily norm;
• vitamin B12 - 791.7% of the daily requirement.

The nutritional value of 100 grams of mackerel is:

• 18 grams of protein;
• 13.2 grams fat;
• 0 grams of carbohydrates;
• 0 grams of dietary fiber;
• 67.5 grams of water.

Benefits of mackerel

This fish is enriched with Omega-3 acid, which can improve immunity and improve metabolism. Therefore, mackerel should be a mandatory product in the diet of children, people suffering from cardiovascular diseases, pregnant and lactating girls.

The protein contained in mackerel is absorbed three times faster than, for example, beef. It is also important that just 100 grams of mackerel contains half of the daily requirement for the average person.

When consuming mackerel, the level of oxygen in the cells increases, due to which all internal organs are enriched with it, and the fish also helps to launch regeneration processes in the mucous membranes and skin.

Fish oil allows you to dilate the blood vessels of the heart muscle, thereby reducing the risk of blood clots. With regular use, bones and teeth are strengthened and immunity is increased.

All the substances found in fish help ensure the normal functioning of cells, overcome harmful bacteria and establish the water-salt balance in the body. It is important that this fish does not need to be consumed in large quantities; you just need to introduce several servings of stewed or boiled mackerel into your weekly diet, and the benefits for the body will be noticeable after a few weeks.

general information

Mackerel is a commercial fish, a member of the mackerel family. Its meat can safely be called a source of health and longevity. It contains important microelements. Fat is the most valuable component that mackerel has. The calorie content of fish is at an average level. It all depends on the way it is processed. When using additional ingredients when preparing mackerel, the calorie content of the dish increases. This should be taken into account by those who are watching their figure.

Important components in mackerel:

• micro- and macroelements (zinc, magnesium, iron and others);
• vitamins of groups PP, A, B, H, C and K;
• polyunsaturated amino acids (omega-3).

Calorie content of fish

During the cooking process, the calorie content of the product depends on the type of heat treatment. The table below will show in detail what the calorie content of mackerel will be per 100 grams in boiled, fried, stewed and other types of preparation.

Once you know the calorie content of mackerel per 100 grams, you can easily understand in what form this fish is most nutritious. From the presented data it is clear that hot smoked mackerel will have the most calories. But from eating this fish in stewed or pickled form, the body will receive fewer calories.

Having understood what nutritional value mackerel provides the body and what health benefits it can bring, you can begin to consider the simplest and most delicious recipes.

Calorie content of mackerel after cooking

The above figures were related to the calorie content of fresh mackerel (fillets). But during the cooking process, the energy value of fish can change significantly.

Smoked mackerel is very popular. Mackerel prepared in this way contains a significant amount of calories: about 220-225 kcal. Proteins will be 20-21%, fats – 15-16%.

Mackerel is also popular in salted form. Its energy value in this case is maximum. How many calories are in salted mackerel?

As much as 300, and sometimes all 315 kcal. But all the beneficial substances of mackerel are almost completely preserved, of which this delicious fish contains a lot.

Smoked and salted mackerel cannot be classified as a dietary dish. Firstly, due to the high calorie content of mackerel prepared using these methods, and secondly, due to the high salt content in fish, which, as is known, is unacceptable in dietary nutrition.

Boiled or steamed fish is suitable for dietary nutrition. From the point of view of preserving nutrients, it is worth giving preference to steamed dishes. The calorie content of steamed mackerel is about 170 kcal. There are even fewer calories in boiled mackerel - no more than 130 kcal. But there are also fewer valuable substances, since a significant part of them went into the decoction (broth).

Many people love fried mackerel. The calorie content of fried mackerel is about 180-190 kcal. Mackerel baked in the oven is healthier and has slightly lower calorie content. The energy value of the fish in this case will be no more than 175 kcal.

A dish is considered low-calorie if its energy value does not exceed 100 kcal per 100 g of finished product. Mackerel does not fit into this framework. However, this fish can and should be used in diet for weight control. Especially if not only diet, but also physical activity is used to achieve slimness. After all, with a significant calorie content, mackerel supplies the body with easily digestible protein

, which is used to build muscle tissue, and valuable fats necessary to strengthen intercellular membranes and vascular walls. Also, mackerel contains many substances that activate metabolism.

Boiled and steamed mackerel, cutlets and soufflé made from it can be included in the menu of patients suffering from stomach and duodenal ulcers. The fairly high calorie content of mackerel will be a great advantage during the recovery period after illnesses and injuries. This fish can and should be included in the diet of athletes.

Stewed mackerel in sour cream: recipe

Using this oven-baked recipe, quickly and deliciously prepared, 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 pc.;
• potatoes - 500 g;
• carrots - 100 g;
• onion - 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.

Diet salad from boiled mackerel

You can make a delicious and light salad with vegetables from boiled mackerel. It will be an excellent dinner if you adhere to proper nutrition and diet.

• 100 grams of boiled mackerel. Please note that this product contains only 211 calories.
• 1 medium cucumber.
• 1 medium tomato.
• A bunch of any greenery you like.
• Salt and pepper.

For refueling:

• 1 teaspoon olive oil + 1 teaspoon lemon juice.

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