Mackerel curry or escabeche
Mackerel escabeche is a tangy, savory dish where pan-fried or grilled mackerel is marinated in a cooked mixture of vinegar, onions, garlic, carrots, and sometimes bell peppers. Originating from Spanish cuisine, it's a popular method of preserving and flavoring fish found in various forms across the Mediterranean, Latin America, and the Philippines.
🍽️ 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 source of vitamin D, selenium, and B vitamins, with a calorie range of approximately 300-400 calories, depending on the amount of oil used in cooking.
Nutrition breakdown
| Calories | 320 kcal |
| Protein | 28 g |
| Carbs | 12 g |
| Fat | 18 g |
| Fiber | 2 g |
| Sugar | 4 g |
| Sodium | 650 mg |
| Vitamin D | 12 mcg |
| Vitamin B12 | 8.5 mcg |
| Omega-3 (EPA+DHA) | 1.8 g |
| Selenium | 55 mcg |
| Phosphorus | 300 mg |
| Niacin (B3) | 8 mg |
| Potassium | 420 mg |
| Iron | 1.5 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Escabeche is a fascinating culinary technique that essentially 'pickles' the cooked fish in the acidic marinade, which both preserves it and infuses it with complex flavors. Nutritionally, the vinegar-based marinade can help make the fish's minerals more bioavailable, and the dish is celebrated for delivering potent anti-inflammatory omega-3s in a flavorful, shelf-stable preparation.
