Proper nutrition

Mackerel: what are the benefits and features + 10 mackerel dishes

Mackerel is a fatty fish. Its regular use, at least three times a week, will be a good prevention of heart attacks, strokes, Alzheimer’s disease.

From the article you will learn how to properly and tasty cook mackerel, top 10 simple recipes from mackerel, as well as what vitamins and minerals it contains.

Mackerel: what are the benefits and features + 10 mackerel dishes

Mackerel: benefits and features

Mackerel contains from 8 to 20% of vital acids, including omega-3, which the human body does not synthesize. Fish is also saturated with vitamins, minerals and trace elements, including B12, PP, sodium, iodine, chromium, valuable amino acids.

Fish has a high level of digestibility, therefore it is useful for people at risk, including pregnant and lactating women, children, in the presence of cardiovascular diseases.

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Benefits of mackerel:

  • normalization of metabolism
  • increasing the protective function of the body
  • regulation of hormone levels
  • increased stress resistance
  • has a balanced vitamin and mineral complex for tissue growth and regeneration
  • high phosphorus content helps to strengthen nails and hair
  • replenishes physical and spiritual strength
  • suitable for people who monitor their weight
  • mackerel recipes help improve short and long term memory

Features of consumption of mackerel:

  • Fatty fish should be included in the main meal. Ideally – for lunch, but you can also for dinner if it is not too late for you (it is not recommended to eat fatty fish before bedtime).
  • 1-2 servings of mackerel in combination with vegetables on a dietary diet are enough per week.
  • In the presence of diseases of the gastrointestinal tract, you can eat a piece of boiled fish twice a week; cold and hot smoked mackerel is not recommended.
  • By pretreating, for example, pickling in lime juice, you can get rid of the specific fish aroma.
  • Sauces, including cranberry, onion, and tomato sauces, improve the taste of mackerel.
  • To prepare recipes from mackerel, you should choose a carcass with an even color and retained elasticity, the fish should not be too bright in color.
  • It can be introduced into complementary foods for children after a year and a half; before this age, fish can cause allergies, even if steamed.

Selections of dishes for breakfast, lunch and dinner:

Mackerel: 10 best pp recipes

Mackerel: 10 best pp recipes

Mackerel is one of the most popular foods in many special diets, including the Ducan Diet. Fatty fish are also recommended as an alternative to meat products.

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1. Baked mackerel with vegetables

Ingredients for 4 servings:

  • mackerel – 3 pieces
  • onions – 3 pieces
  • carrots – 2 pieces
  • cheese – 50 g
  • sour cream – to taste
  • dill – to taste
  • salt, pepper – to taste

The fish must be cut into fillets and cut into several pieces. Chop vegetables and place them in a mold. Above – fish fillet. Grated cheese should be mixed with sour cream, dill. Then pour the resulting mixture into the fish. Baking time in an oven preheated to 180 degrees – 20 minutes.

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Serve the fish with a vegetable side dish. The mackerel dish contains carotene, vitamins B, PP, C, E, K, fructose, beta-carotene.

KBZHU per 100 g:

  • Calories: 108 kcal
  • Proteins: 7.7 g
  • Fat: 6.0 g
  • Carbohydrates: 5.9 g

Baked mackerel with vegetables

2. Mackerel stewed with onions and carrots

Ingredients for 3 servings:

  • mackerel – 2 pieces
  • onions – 1 piece
  • carrots – 1 piece
  • tomato paste – 2 tbsp l.
  • salt, spices – to taste
  • vegetable oil – 2 tbsp. l.
  • greens for decoration – to taste

Mackerel should be cleaned of entrails and rinsed thoroughly. Then cut into portions. Fry peeled and chopped vegetables over low heat, put fish pieces on top. There is no need to add water. Cover the skillet with a lid and leave to simmer over low heat. After 10 minutes, mix the mackerel with vegetables and add the tomato paste. After 15 minutes, the mackerel dish is ready. You can serve fish with herbs and garnish

Stewed mackerel contains vitamins A, C, E and vitamins of group B. The composition also contains such vital components as sodium, potassium, manganese, zinc.

KBZHU per 100 g:

  • Calories: 145 kcal
  • Proteins: 6.5 g
  • Fat: 10.1 g
  • Carbohydrates: 6.9 g

Mackerel stewed with onions and carrots

3. Pickled mackerel

Ingredients for 6 servings:

  • mackerel – 3 pieces
  • onions – 3 pieces
  • garlic – 3 cloves
  • lemon juice – 3 tbsp. l.
  • salt – 1 tbsp. l.
  • olive oil – 1 tbsp l.
  • bay leaf – 5 pieces
  • peppercorns – 8 pieces
  • ground black pepper – to taste

The PP mackerel recipe involves a few simple steps. The fish must be washed, peeled and cut into portions – from 1.5 to 2 cm. Cut the onion into half rings, and chop the garlic. Put mackerel in a bowl, add spices, salt, garlic and onions. Pour oil on top. Then stir and fold into a jar. Close the lid and put in a cold place for a day.

The mackerel dish contains vitamins B12 and PP, minerals sodium, phosphorus, iodine and omega-3 acid.

KBZHU per 100 g:

  • Calories: 105kcal
  • Proteins: 6.5 g
  • Fat: 6.1 g
  • Carbohydrates: 6.0 g

Pickled mackerel

4. Mackerel roll with gelatin

Ingredients for 4 servings:

  • mackerel – 2 pieces
  • carrots – 2 pieces
  • egg – 1 piece
  • gelatin – 25 grams
  • salt, sugar, spices – to taste

Chilled mackerel must be cleaned of skin, entrails and bones. Season the fillet with salt, pepper and sprinkle with sugar. The boiled egg must be cut into circles, the carrots must be grated. Dry gelatin should be poured over half the layer of fish, and a layer of carrots and eggs on top. Then cover with a second layer on top and wrap in cling film, carefully bandage. It is necessary to pierce the film with a needle in different places. The resulting roll, according to the mackerel recipe, should be dipped into boiling, pre-salted water. Depending on the size of the fish, the cooking time will take 20 to 40 minutes. After cooling, it remains to transfer the mackerel to the refrigerator, remove the film and cut into portions.

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Mackerel dish improves cholesterol metabolism, contains vitamins and nutrients, including fat-soluble vitamins A and E, selenium, B vitamins.

KBZHU per 100 g:

  • Calories: 125kcal
  • Protein: 14.8 g
  • Fat: 5.9 g
  • Carbohydrates: 3.3 g

Mackerel roll with gelatin

5. Mackerel soup with rice

Ingredients for 6 servings:

  • mackerel – 2 pieces
  • onion 50 grams
  • carrots – ½ piece
  • rice – 3 tbsp. l.
  • water – 2.5 l
  • potatoes – 300 grams
  • green onions – 2 tbsp. l.
  • bay leaf – 3 pieces
  • salt, pepper – to taste

Onions, according to this mackerel recipe, must be peeled and chopped. Chop peeled potatoes and carrots at random. Pour vegetables into a saucepan and cook for 15 minutes. While the vegetables are boiling, rinse the fish under running water, remove the entrails and head. Mackerel, cut into pieces, must be added to the pan. Then add rice and salt, pepper, bay leaf to taste. When serving, you can add green onions.

The mackerel dish contains essential amino acids, vitamins A and D, niacin, iodine, magnesium, fluoride. Replenish half daily protein intake.

KBZHU per 100 g:

  • Calories: 114 kcal
  • Proteins: 5.1 g
  • Fat: 2.5 g
  • Carbohydrates: 17.9 g

Mackerel soup with rice

6. Steamed mackerel in the sleeve

Ingredients for 4 servings:

  • fresh mackerel – 4 pieces
  • sea ​​salt to taste

The fish must be thawed, cleaned from the head, entrails and tail. Then wash thoroughly and rub with salt – outside and inside. Cut off the part from the roll with the sleeve, which will be slightly larger than the fish itself. Pack the mackerel, tie the ends. In this form, the fish can be left for one hour. Then pour 250 ml water into the multicooker pan. Install a steamer container and put the packages with fish there. The mackerel will be cooked under the closed lid for 20 minutes in the “Steamer” mode. The fish must be immediately released from the sleeve, otherwise, as it cools, it will stick.

The mackerel dish can be served hot or cooled. Steamed fish retains all its nutrients, including phosphorus, calcium, magnesium, potassium and sodium.

KBZHU per 100 g:

  • Calories: 191 kcal
  • Proteins: 18.0 g
  • Fat: 13.2 g
  • Carbohydrates: 0 g

Steamed mackerel

7. Steamed fish cakes

Ingredients for 3 servings:

  • fish – 300 grams
  • onion – 1 piece
  • egg – 1 piece
  • bran – 2 tbsp. l.
  • salt, pepper – to taste

The fish must be cleaned and minced. Then finely chop the onion or grate. All ingredients should be mixed and left to infuse the minced meat. Once the bran is swollen, patties can be easily formed. A multicooker and a double boiler are suitable for their preparation. The process will take from 15 to 20 minutes. You can also fry in a pan with a little vegetable oil.

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KBZHU per 100 g:

  • Calories: 99 kcal
  • Protein: 12.7 g
  • Fat: 3.9 g
  • Carbohydrates: 3.5 g

Steamed fish cakes

8. Mackerel in onion skins

Ingredients for 2 servings:

  • mackerel – 1 piece
  • onion husks – from five to seven onions
  • bay leaf – 1 piece
  • peppercorns – 5 pieces
  • water – 1 l
  • salt – 5 tbsp. l.

Mackerel must be thawed, cut off the head, cleaned from the entrails. Wash under running water. You can leave the carcass intact or divide it into several parts. Pour water into a saucepan, add spices, salt and husks. Cook after boiling for 5 minutes. Then lower the fish into the pot so that the water covers it completely. Cook under the lid for another 3 minutes. The fish should be removed on a plate, peeled from the remnants of the husk. Serve with pickled onions.

Benefits of mackerel in husk: contains fatty acids, vitamins A, B1, B2, B5, B6, B9, D, phosphorus, chlorine, sulfur.

KBZHU per 100 g:

  • Calories: 96 kcal
  • Proteins: 9.0 g
  • Fat: 6.6 g
  • Carbohydrates: 0 g

Mackerel in onion skins

9. Grilled or grilled mackerel

Ingredients for 5 servings:

  • mackerel – 3 pieces
  • salt – 2 tsp
  • ground pepper – to taste
  • dill and parsley greens – 3 sprigs each
  • vegetable oil – 3 tbsp. l.

Fish, cleaned of entrails, must be washed and dried from moisture. Then rub with pepper and salt, place the sprigs of greens inside the mackerel. The carcass, generously oiled on top, should be placed on the grill and grill. To brown both sides evenly, turn it over from time to time. When serving fish prepared according to the recipe from mackerel, it can be poured with lemon juice.

The dish has a positive effect on the nervous system, helps with metabolic disorders. The benefits of mackerel are also high in calcium, magnesium, phosphorus, sulfur and chlorine.

KBZHU per 100 g:

  • Calories: 191 kcal
  • Proteins: 9.3 g
  • Fat: 17.0 g
  • Carbohydrates: 0 g

Grilled or grilled mackerel

10. Diet fish paste

Ingredients for 4 servings:

  • mackerel – 1 piece
  • carrots – 1 piece
  • onions – 2 pieces
  • sour cream – 2 tbsp. l.
  • bay leaf – 2 pieces
  • mustard – 1 tsp
  • salt – 1 tsp
  • pepper – to taste
  • dried thyme – 0.5 tsp

Pour water into a saucepan, add onions, carrots, bay leaves, pepper, fish and thyme there. Boil after boiling water should be from 5 to 7 minutes. Then take out the fish and vegetables, remove the bones from it and remove the skin. Grind the fillets with a fork, and chop the onions and carrots with a blender. Mix ingredients, add mustard, sour cream, salt and pepper. The resulting mixture can be refrigerated for 1 hour.

Pate is ideal for weight loss. The dish contains fish oil, vitamins B and C, calcium, iodine.

KBZHU per 100 g:

  • Calories: 75 kcal
  • Proteins: 4.1 g
  • Fat: 3.4 g
  • Carbohydrates: 7.1 g

Diet fish paste

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