Mackerel Escabeche
Mackerel Escabeche is a vibrant, tangy dish of seared mackerel marinated in a spiced vinegar mixture, often featuring garlic, bay leaves, and peppercorns. It originates from Spain, with many regional variations across Latin America and the Philippines.
🍽️ Nutrition at a glance
This dish is high in protein and healthy fats, particularly omega-3s from the mackerel, and is low in carbohydrates. A typical serving provides around 300-400 calories, along with essential nutrients like vitamin B12, selenium, and vitamin D.
Nutrition breakdown
| Calories | 280 kcal |
| Protein | 24 g |
| Carbs | 8 g |
| Fat | 17 g |
| Fiber | 1 g |
| Sugar | 5 g |
| Sodium | 680 mg |
| Vitamin D | 16.2 mcg |
| Vitamin B12 | 8.7 mcg |
| Niacin (B3) | 8.5 mg |
| Selenium | 44.5 mcg |
| Phosphorus | 280 mg |
| Potassium | 350 mg |
| Omega-3 (EPA+DHA) | 1.8 g |
| Sodium | 680 mg |
Per 1 fillet (150 g) · estimated, varies by recipe
💡 What's interesting
Escabeche is a preservation technique with Moorish roots, allowing the fish to be enjoyed over time without refrigeration. Nutritionally, the vinegar marinade can help tenderize the fish and may aid in mineral absorption.
