A fillet of Spanish mackerel that is cooked contains approximately 230 calories. This fish is a healthy addition to any diet due to its high nutritional value.
One serving of fillet Spanish mackerel is also rich in protein, healthy fats, and essential vitamins and minerals. Additionally, it presents numerous health benefits and potential risks of consuming it.
In this article, we'll discuss the different ways to cook fillet Spanish mackerel, its nutritional content, and a few serving recommendations.
Caloric Value of Fillet Spanish Mackerel
A serving size of 1 fillet cooked Spanish mackerel contains approximately 230 calories. While it may not be the lowest calorie seafood around, it is still a great protein-packed option to include in your diet.
Amount of Protein in Fillet Spanish Mackerel
One serving of fillet Spanish mackerel contains around 23 grams of protein. This high protein content makes it an excellent choice for those engaged in bodybuilding, weightlifting, or other physically demanding activities.
Fats in Fillet Spanish Mackerel
One serving of fillet Spanish mackerel contains around 12 grams of healthy fat. The type of fats in this fish is unsaturated, which has been proven to be beneficial for heart health.
Vitamins and Minerals in Fillet Spanish Mackerel
Spanish mackerel is a great source of essential vitamins and minerals such as Vitamin D, Vitamin B12, Niacin, and selenium. These vitamins and minerals are essential for maintaining optimal health and wellbeing.
Cholesterol in Fillet Spanish Mackerel
A serving size of fillet Spanish mackerel contains around 60 milligrams of cholesterol. While cholesterol is necessary for the body, it must be consumed in moderation as too much can lead to health problems.
Cooking Methods for Fillet Spanish Mackerel
Fillet Spanish mackerel can be cooked in several ways, including grilled, broiled, baked, or pan-seared. No matter the method, it should be cooked to an internal temperature of 145°F to prevent food poisoning.
Health Benefits of Fillet Spanish Mackerel
Eating fillet Spanish mackerel has numerous health benefits, including strengthening the immune system, reducing the risk of heart disease, and promoting brain health. Its high content of omega-3 fatty acids and protein also makes it ideal for weight management.
Potential Risks and Side Effects of Fillet Spanish Mackerel
While fillet Spanish mackerel is generally safe to eat, it may contain some impurities like mercury, which can be harmful if consumed in large amounts. Additionally, it may cause allergies in some individuals.
Serving Suggestions for Fillet Spanish Mackerel
Fillet Spanish mackerel can be served with a wide variety of sauces and sides. Some serving suggestions include grilled Spanish mackerel with a side of roasted vegetables or baked Spanish mackerel with a pesto glaze.
Nutritional Comparison of Fillet Spanish Mackerel with Other Fish
Compared to other fish, fillet Spanish mackerel contains high levels of protein, healthy fats, and essential nutrients. Some other healthy fish options include salmon, trout, and sardines.
"Fish is the only food that is considered brain food due to its high levels of omega-3 fatty acids. Spanish mackerel contains a high amount of these fatty acids, making it an excellent choice for boosting brain health."
5 Frequently Asked Questions About Cooked Spanish Mackerel
1. How many calories are in cooked Spanish mackerel?
A 3-ounce serving of cooked Spanish mackerel contains approximately 230 calories. This makes it a relatively low-calorie, yet filling option for those who are watching their weight or looking for a healthy protein source.
2. Is Spanish mackerel high in protein?
Yes, Spanish mackerel is a good source of protein, with a 3-ounce serving containing approximately 20 grams of protein. This makes it a great option for athletes or anyone looking to maintain or build muscle mass.
3. What are the health benefits of eating Spanish mackerel?
Spanish mackerel is rich in nutrients like omega-3 fatty acids, vitamin B12, and selenium, which can all contribute to better heart health, brain function, and overall well-being.
4. How should I cook Spanish mackerel?
Spanish mackerel can be cooked in a variety of ways, including grilling, broiling, baking, or poaching. It pairs well with bold, flavorful marinades and spices, and can be used in a variety of dishes, from tacos and salads to stews and curries.
5. Can I eat Spanish mackerel if I have a seafood allergy?
Individuals who are allergic to seafood should consult with their doctor before consuming Spanish mackerel or any other type of fish. While it is not technically shellfish, it contains some of the same proteins that can trigger an allergic reaction in some people.