Fried Mackerel with Lemon and Herbs
Fried Mackerel with Lemon and Herbs is a classic Mediterranean dish where fresh mackerel fillets are pan-fried until crispy and brightened with a generous squeeze of lemon and a sprinkle of aromatic herbs like oregano, parsley, or thyme. It's a staple in coastal cuisines from Spain and Italy to Greece, celebrating the region's abundant seafood and simple, bold flavors.
🍽️ Nutrition at a glance
This dish is high in protein and healthy fats, particularly omega-3 fatty acids from the mackerel, while being very low in carbohydrates. A typical serving provides a good dose of vitamin D, B12, and selenium, with a rough calorie count of around 350-450 calories per serving, depending on the amount of oil used for frying.
Nutrition breakdown
| Calories | 310 kcal |
| Protein | 28 g |
| Carbs | 3 g |
| Fat | 21 g |
| Fiber | 1 g |
| Sugar | 1 g |
| Sodium | 380 mg |
| Vitamin D | 16 mcg |
| Vitamin B12 | 8.9 mcg |
| Omega-3 (EPA+DHA) | 1.2 g |
| Selenium | 52 mcg |
| Niacin (B3) | 8.5 mg |
| Phosphorus | 280 mg |
| Potassium | 420 mg |
| Vitamin B6 | 0.6 mg |
Per 1 fillet (150 g) · estimated, varies by recipe
💡 What's interesting
Culturally, this dish embodies the Mediterranean diet's philosophy of using fresh, local ingredients with minimal processing to create flavorful, heart-healthy meals. Nutritionally, mackerel is one of the best dietary sources of anti-inflammatory omega-3s, making this not just a tasty meal but a powerful one for supporting brain and cardiovascular health.
