Mackerel: nutrition and how to use it

Fun facts

• Mackerel swim fast and almost never stop, which gives them firm flesh with a band of dark muscle running along the body.
• 100g of raw Atlantic mackerel gives about 205 kcal, 18.6g of protein and 13.9g of fat. That fat is rich in omega-3, putting mackerel in the "oily fish" club alongside salmon.
• It has about 50µg of vitamin A and 1.6mg of iron per 100g. Note: the mackerel sold at Vietnamese markets is usually narrow barred Spanish mackerel, a different species from Atlantic mackerel, so read these numbers as a reference.
• Mackerel in tomato sauce, fried mackerel with fish sauce, braised mackerel and mackerel fish cakes are everyday Vietnamese dishes. Mackerel appears in 6 recipes in the kOBE recipe bank.

Choosing and storing

Fresh mackerel has shiny silver skin, clear eyes, bright red gills and flesh that springs back when pressed. Pre cut steaks should look fresh pink, not dark or leaking liquid. Oily fish spoils faster than white fish, so chill it right after buying and cook it the same day, or cut it into steaks and freeze.

Cooking it well

Mackerel already has plenty of fat, so you need little oil to pan sear or grill it, and the skin crisps up on its own. The sourness of tomato, tamarind or lime balances its rich flavor. Deep frying is tasty but makes a heavier dish, so switch to steaming or grilling now and then. To see why oily fish gets so much praise, read what are omega-3 and omega-6.

Frequently asked questions