1 Fillet Pacific and Jack Mackerel (Mixed Species) contains 356 calories, making it a nutritious addition to your diet. This flavorful fish is rich in protein, omega-3 fatty acids, and essential vitamins and minerals. In this article, we'll take a closer look at the nutritional value of this fish, how to prepare it, its sustainability, and its health benefits.

Pacific and Jack Mackerel is an excellent source of protein, with one fillet containing about 43 grams of protein. It's also high in omega-3 fatty acids, which are beneficial for heart health and brain function. Additionally, this fish is a good source of vitamin B12, selenium, and phosphorus.

To get the most out of your Pacific and Jack Mackerel, be sure to choose sustainably caught fish and try out some of the delicious recipe ideas we'll share. Now, let's dive into the details!

Calorie Count

One fillet of Pacific and Jack Mackerel (Mixed Species) contains 356 calories. This makes it a great option for those looking to maintain or gain weight. However, be sure to eat this fish in moderation if you're trying to lose weight.

Protein Content

As mentioned earlier, Pacific and Jack Mackerel is an excellent source of protein. One fillet contains about 43 grams of protein, which is about 86% of the daily recommended value for an adult male. Protein is essential for building and repairing tissues in the body. It's particularly important for athletes and active individuals who need to repair muscle tissue after workouts. Including Pacific and Jack Mackerel in your diet can help ensure that you're getting enough protein to support your active lifestyle.

Fat Content

Pacific and Jack Mackerel is a fatty fish, but it's high in beneficial omega-3 fatty acids. One fillet contains about 19 grams of fat, with 4 grams of saturated fat. Omega-3 fatty acids are particularly beneficial for heart health, as they can help reduce inflammation and lower triglycerides. Additionally, these healthy fats may help support brain function and reduce the risk of depression. Be sure to include a variety of healthy fats in your diet, and don't be afraid to enjoy Pacific and Jack Mackerel in moderation.

Vitamin and Mineral Content

Pacific and Jack Mackerel is a good source of several essential vitamins and minerals. One fillet contains about 120% of the daily recommended value for vitamin B12, which is essential for healthy nerve function and the production of red blood cells. This fish is also high in selenium, which is important for thyroid health, and phosphorus, which is necessary for strong bones and teeth.

Preparation Tips

Pacific and Jack Mackerel can be prepared in a variety of ways, including grilling, broiling, baking, or pan-searing. It's a versatile fish that pairs well with fresh herbs, lemon, and other citrus flavors. Be sure to remove the skin before cooking, and check for any bones that may have been missed during processing. You can also marinate the fish for extra flavor. For best results, cook Pacific and Jack Mackerel until it's opaque and flakes easily with a fork.

Sustainability

Pacific and Jack Mackerel is a sustainable seafood choice when caught using responsible fishing practices. Look for fish that have been certified by organizations like the Marine Stewardship Council (MSC) or the Aquaculture Stewardship Council (ASC).

Health Benefits

Including Pacific and Jack Mackerel in your diet can provide a wide range of health benefits. The high protein content can help build and repair tissues in the body, while the omega-3 fatty acids may help reduce inflammation and support heart and brain health. Additionally, this fish is a good source of essential vitamins and minerals, including vitamin B12, selenium, and phosphorus. Be sure to choose sustainably caught fish and prepare it in a healthy way to maximize its nutritional value.

Recipe Ideas

Pacific and Jack Mackerel is a versatile fish that can be used in a variety of recipes. Here are a few ideas to get you started: - Grilled Pacific and Jack Mackerel with Lemon and Rosemary - Baked Pacific and Jack Mackerel with Herbed Crumb Topping

Serving Size

One fillet of Pacific and Jack Mackerel (Mixed Species) typically weighs around 6 ounces. This is considered one serving, and it contains roughly 356 calories. Be sure to adjust your serving size based on your personal calorie and nutrient needs, and consult with a registered dietitian if necessary.

Storage Instructions

Fresh Pacific and Jack Mackerel should be stored in the refrigerator at 40°F or below. Cooked fish can be stored in an airtight container in the refrigerator for up to 3-4 days. If you're unable to use the fish within a few days, you can also freeze it for later use. Just be sure to wrap it tightly in plastic wrap or aluminum foil and label it with the date.