Grilled Spanish Mackerel with Lemon and Herbs
Grilled Spanish Mackerel with Lemon and Herbs is a vibrant, Mediterranean-inspired seafood dish featuring fresh Spanish mackerel fillets marinated in lemon juice, olive oil, and a blend of herbs like parsley, oregano, and thyme, then grilled to a smoky, flaky perfection. It's a staple in coastal cuisines, particularly in Spain and Portugal, where the fish is prized for its rich, oily flesh and bold flavor.
🍽️ Nutrition at a glance
This dish is high in protein and healthy fats, providing omega-3 fatty acids, vitamin D, and selenium, with a rough calorie estimate of 250-350 per serving depending on portion size and added oils. It's low in carbohydrates, making it a nutrient-dense option for balanced meals.
Nutrition breakdown
| Calories | 210 kcal |
| Protein | 30 g |
| Carbs | 1 g |
| Fat | 9 g |
| Fiber | 0.5 g |
| Sugar | 0.2 g |
| Sodium | 75 mg |
| Potassium | 400 mg |
| Selenium | 55 mcg |
| Vitamin B12 | 8 mcg |
| Niacin (B3) | 8 mg |
| Phosphorus | 300 mg |
| Omega-3 (EPA+DHA) | 1.2 g |
| Vitamin D | 6 mcg |
| Magnesium | 40 mg |
Per 1 fillet (150 g) · estimated, varies by recipe
💡 What's interesting
Spanish mackerel is culturally significant in Iberian and Atlantic coastal communities, often featured in summer grilling traditions and festivals, while nutritionally, its high omega-3 content supports heart health and reduces inflammation, setting it apart from leaner white fish.
