Fish, mackerel, baked or broiled, coated
Common food
Photo: Wikipedia
Coated mackerel, baked or broiled, features a tender, oily fish fillet encased in a crisp, golden crust that shatters with each bite. The rich, savory flavor of the mackerel is balanced by the toasty, often seasoned coating, creating a satisfying contrast in texture. With a notable 22.32g of protein and a moderate 13.12g of healthy fats per 100g, it's a nutrient-dense, energy-providing meal.
Calorie split: 37% protein · 13% carbs · 50% fat
↓ Full nutrition💚 Why it's loved
People adore it for the perfect marriage of rich, oily fish and a crunchy, flavorful coating that makes it feel both comforting and slightly indulgent. It's a versatile centerpiece that works in everything from simple weeknight dinners to pub-style classics.
⚠️ Watch-outs & how to enjoy it better
The coating can add extra calories and refined carbohydrates, and mackerel itself is a common fish allergen. To enjoy it mindfully, consider pairing a smaller portion with a large, fiber-rich salad or steamed vegetables to promote fullness and balance the meal. If watching sodium, look for low-salt coating mixes or make your own.
Key benefits
- Excellent source of high-quality protein for muscle maintenance.
- Rich in heart-healthy omega-3 fatty acids.
- Provides a good source of B vitamins for energy metabolism.
- Contains essential minerals like selenium and phosphorus.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Mackerel is one of the few fish that is often considered more flavorful and nutritious when cooked from frozen rather than thawed, as the rapid-freezing process helps retain its oils and texture.
Full nutrition (USDA data · scales with serving)
| Water | 54.0 g |
| Energy | 245 kcal |
| Protein | 22.3 g |
| Total lipid (fat) | 13.1 g |
| Carbohydrate, by difference | 7.8 g |
| Fiber, total dietary | 0.30 g |
| Total Sugars | 0.14 g |
| Calcium, Ca | 34.0 mg |
| Iron, Fe | 1.8 mg |
| Magnesium, Mg | 33.0 mg |
| Phosphorus, P | 147 mg |
| Potassium, K | 442 mg |
| Sodium, Na | 353 mg |
| Zinc, Zn | 0.80 mg |
| Copper, Cu | 0.12 mg |
| Selenium, Se | 40.3 ug |
| Vitamin C, total ascorbic acid | 1.7 mg |
| Thiamin | 0.20 mg |
| Riboflavin | 0.47 mg |
| Niacin | 9.4 mg |
| Vitamin B-6 | 0.35 mg |
| Folate, total | 18.0 ug |
| Folic acid | 13.0 ug |
| Folate, food | 5.0 ug |
| Folate, DFE | 27.0 ug |
| Choline, total | 75.0 mg |
| Vitamin B-12 | 4.2 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 39.0 ug |
| Retinol | 38.0 ug |
| Carotene, beta | 9.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 7.0 ug |
| Vitamin E (alpha-tocopherol) | 1.7 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 9.6 ug |
| Vitamin K (phylloquinone) | 4.0 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 3.6 g |
| SFA 4:0 | 0.03 g |
| SFA 6:0 | 0.02 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.03 g |
| SFA 12:0 | 0.04 g |
| SFA 14:0 | 0.47 g |
| SFA 16:0 | 2.2 g |
| SFA 18:0 | 0.72 g |
| Fatty acids, total monounsaturated | 4.4 g |
| MUFA 16:1 | 0.52 g |
| MUFA 18:1 | 3.0 g |
| MUFA 20:1 | 0.36 g |
| MUFA 22:1 | 0.51 g |
| Fatty acids, total polyunsaturated | 3.4 g |
| PUFA 18:2 | 1.4 g |
| PUFA 18:3 | 0.20 g |
| PUFA 18:4 | 0.13 g |
| PUFA 20:4 | 0.09 g |
| PUFA 20:5 n-3 (EPA) | 0.53 g |
| PUFA 22:5 n-3 (DPA) | 0.13 g |
| PUFA 22:6 n-3 (DHA) | 0.98 g |
| Cholesterol | 57.0 mg |
Amino acid profile (per 100g)
Estimated from Fish, fish sticks, frozen, prepared — USDA does not publish this profile for Fish.
| Tryptophan | 0.12 g |
| Threonine | 0.37 g |
| Isoleucine | 0.43 g |
| Leucine | 0.85 g |
| Lysine | 0.80 g |
| Methionine | 0.30 g |
| Phenylalanine | 0.47 g |
| Tyrosine | 0.29 g |
| Valine | 0.50 g |
| Arginine | 0.59 g |
| Histidine | 0.23 g |
| Alanine | 0.55 g |
| Aspartic acid | 0.82 g |
| Glutamic acid | 2.3 g |
| Glycine | 0.47 g |
| Proline | 0.78 g |
| Serine | 0.49 g |
| Hydroxyproline | 0.00 g |
FAQ
Is the coating usually made with breadcrumbs?
Yes, the most common coating is a breadcrumb-based mixture, often seasoned with herbs, spices, and sometimes flour or cornmeal for extra crispness. Some recipes use crushed crackers or panko.
Can I make this at home without deep frying?
Absolutely. Baking or broiling on a preheated sheet pan with a light spray of oil is a healthier method that achieves a great crunch without the excess oil absorption of deep frying.
What's the best way to reheat leftover coated mackerel?
To re-crisp the coating, use an oven or toaster oven at 375°F (190°C) for 5-10 minutes. Microwaving will make it soggy. Serve with a fresh squeeze of lemon.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 2.45 kcal/g · 36% calories from protein · 0.3 g fiber · 0.1 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.80 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.