Baked Crusted Mackerel Fillets
Baked Crusted Mackerel Fillets are a simple yet flavorful dish where fresh mackerel fillets are coated in a crispy crust and baked to perfection. The crust typically consists of breadcrumbs, herbs, and spices, with common ingredients including panko or regular breadcrumbs, garlic, parsley, lemon zest, and olive oil. This preparation is popular in coastal regions, particularly in the UK and parts of Europe, where mackerel is an abundant and affordable fish.
🍽️ Nutrition at a glance
This dish is high in protein and healthy fats, particularly omega-3 fatty acids, while being relatively low in carbohydrates. A typical serving provides a good source of vitamin D, vitamin B12, selenium, and phosphorus, with a calorie ballpark of around 300-350 kcal per serving.
Nutrition breakdown
| Calories | 320 kcal |
| Protein | 32 g |
| Carbs | 8 g |
| Fat | 18 g |
| Fiber | 1 g |
| Sugar | 1 g |
| Sodium | 380 mg |
| Omega-3 Fatty Acids | 2.5 g |
| Vitamin D | 10 µg |
| Vitamin B12 | 8 µg |
| Selenium | 45 µg |
| Phosphorus | 250 mg |
| Niacin (B3) | 8 mg |
| Vitamin B6 | 0.5 mg |
| Potassium | 350 mg |
Per 1 fillet (about 150 g) · estimated, varies by recipe
💡 What's interesting
Mackerel is one of the best natural sources of omega-3 fatty acids, which are known for their heart-healthy benefits. The baking method with a crust helps retain the fish's moisture and nutrients while adding a satisfying texture without the need for deep-frying.
