3 Oz King Mackerel (Cooked, Dry Heat) is a delicious and nutritious fish that is packed with protein, omega-3 fatty acids, and other essential nutrients. In a single 3-ounce serving, you'll consume roughly 114 calories. This article will explore the calorie content, macronutrients, vitamins and minerals, health benefits, and risks associated with eating king mackerel.
King mackerel is an excellent source of protein, providing about 21 grams of protein per 3-ounce serving. It is also rich in several essential nutrients such as vitamin B12, vitamin D, and selenium. Additionally, king mackerel is a natural source of omega-3 fatty acids, which are crucial for heart health, brain function, and reducing inflammation in the body.
In this article, we'll also cover how to cook and serve king mackerel, compare it to other types of fish, and provide recipes for you to try.
Calories in 3 Oz King Mackerel
In a 3-ounce serving of cooked king mackerel, there are approximately 114 calories. This makes it a great option for those looking to maintain or lose weight while still getting the necessary nutrients. However, it's still important to keep in mind portion sizes and to pair the fish with healthy and nutritious sides such as roasted vegetables, quinoa, or salads.
Macronutrients in 3 Oz King Mackerel
In addition to being an excellent source of protein, a 3-ounce serving of king mackerel contains approximately 6 grams of fat and no carbohydrates. The fat present in the fish is mostly unsaturated and includes beneficial omega-3 fatty acids. The serving also contains about 225 milligrams of cholesterol and 78 milligrams of sodium. Overall, king mackerel is a nutritious and filling food that can contribute to a balanced and healthy diet.
Vitamins and Minerals in 3 Oz King Mackerel
In every 3-ounce serving of cooked king mackerel, you'll find a variety of essential vitamins and minerals. These include vitamin B12, vitamin D, selenium, niacin, and magnesium. Vitamin B12 is crucial for nerve function and the production of red blood cells. Vitamin D helps maintain strong bones and supports the immune system. Selenium is a mineral that acts as an antioxidant and can reduce inflammation. Niacin is important for energy production and metabolism, while magnesium supports muscle and nerve function.
Health Benefits of 3 Oz King Mackerel
Eating king mackerel can provide a variety of health benefits. The omega-3 fatty acids present in the fish can reduce inflammation and may lower the risk of heart disease, stroke, and some forms of cancer. The protein content in king mackerel can also help promote satiety and prevent overeating. Additionally, consuming the variety of vitamins and minerals in king mackerel can promote proper body function and reduce the risk of nutrient deficiencies.
How to Cook King Mackerel
There are several ways you can cook king mackerel, including grilling, baking, and pan-searing. To start, make sure you choose fresh and properly stored fish. Before cooking, you may want to marinate the fish in a mix of olive oil, lemon juice, and herbs to add extra flavor. When cooking, be careful not to overcook the fish, as it can become dry and rubbery. Aim to cook it until the flesh becomes flaky and opaque, and the internal temperature reaches 145°F.
Serving Suggestions for King Mackerel
King mackerel can be served as the main dish with sides such as roasted vegetables, steamed rice, or mashed sweet potatoes. You can also add it to salads or sandwiches for extra protein and flavor. If you're feeling adventurous, try making fish tacos with king mackerel. Or, serve it with a side of salsa and avocado for a fresh and delicious meal.
King Mackerel vs Other Fish
When it comes to nutritional value, king mackerel is similar to other oily fish such as salmon and tuna. However, it tends to have a stronger and more distinct flavor. Compared to lean fish such as cod or flounder, king mackerel is higher in fat and calories. While this can make it a filling and satisfying option, it's important to balance out your diet with a variety of fish and other protein sources.
Risks of Eating King Mackerel
While king mackerel can provide many health benefits, it is important to be mindful of potential risks. The fish can contain high levels of mercury, which can accumulate in the body and have adverse effects on the nervous system and other organs. To minimize your risk of mercury exposure, it's recommended to limit your consumption of king mackerel to no more than two 3-ounce servings per week. Pregnant and breastfeeding women and young children should be especially cautious, as exposure to mercury can harm fetal and child development.
Sustainability of King Mackerel
King mackerel fishing can have both positive and negative impacts on the environment. On one hand, fishing provides economic benefits to coastal communities and can support conservation efforts when managed properly. On the other hand, overfishing and habitat destruction can threaten the long-term survival of king mackerel and other marine life. To minimize your environmental impact, choose sustainably sourced fish and support sustainable fishing practices.
King Mackerel Recipes
Here are some recipes for you to try out featuring king mackerel: - Grilled King Mackerel with Herb Sauce - King Mackerel Tacos with Mango Salsa
Eating king mackerel can provide many health benefits due to its high protein and omega-3 fatty acids content. However, it's important to be mindful of potential mercury exposure and balance your diet with a variety of fish and protein sources.
FAQs About Cooked King Mackerel
1. What is the nutritional value of three ounces of cooked king mackerel?
Three ounces of cooked king mackerel contains approximately 114 calories, 19 grams of protein, and 3 grams of fat. It also contains essential vitamins and minerals such as vitamin B12, vitamin D, and selenium.
2. How should I cook king mackerel?
King mackerel can be grilled, broiled, or baked. It is important to avoid overcooking it, as it can become dry and lose its flavor. King mackerel is also commonly used in sushi and sashimi dishes.
3. Is king mackerel a healthy fish option?
King mackerel is a good source of omega-3 fatty acids, which provide numerous health benefits such as reducing inflammation and improving heart health. However, it is also high in mercury, so it is recommended to limit consumption to 2-3 servings per week.
4. Can king mackerel be eaten raw?
Yes, king mackerel can be eaten raw in sushi and sashimi dishes. However, it is important to ensure that it is fresh and properly prepared to avoid foodborne illness.
5. What are some recipes that feature king mackerel?
King mackerel is a versatile fish that can be used in a variety of dishes, such as fish tacos, ceviche, and grilled or baked with vegetables. Here is a recipe for King Mackerel with Mango-Lime Salsa:
Ingredients:
- 4 king mackerel fillets
- 1 mango, diced
- 1/4 cup red onion, diced
- 1/4 cup chopped cilantro
- 2 tablespoons lime juice
- 1 tablespoon olive oil
- Salt and pepper to taste
Directions:
- Preheat oven to 375°F.
- Season king mackerel fillets with salt and pepper and place on a baking sheet.
- Bake for 15-20 minutes until cooked through.
- While fish is cooking, combine mango, red onion, cilantro, lime juice, olive oil, salt, and pepper in a bowl to create the salsa.
- Top cooked fish with the mango-lime salsa and serve.