Fish, mackerel, spanish, cooked, dry heat
Whole food · Finfish and Shellfish Products
Photo: Wikipedia
Spanish mackerel, cooked with dry heat, transforms into a firm, flaky steak with a rich, savory flavor and a distinctively meaty, almost steak-like texture. Its deep, oily character shines through with a clean, oceanic finish, making it a robust centerpiece for any meal. Nutritionally, it's a powerhouse, delivering over 23 grams of high-quality protein per 100 grams with minimal fat.
Calorie split: 62% protein · 0% carbs · 38% fat
↓ Full nutrition💚 Why it's loved
People adore its bold, pronounced fish flavor that stands up to strong seasonings and grilling, offering a satisfying, substantial bite. Its versatility allows it to be the star of everything from simple grilled fillets to complex curries and salads.
⚠️ Watch-outs & how to enjoy it better
As an oily fish, it can have a stronger, more pronounced 'fishy' taste that some find overwhelming, and it's a common allergen. To counteract strong flavors, marinate in acidic ingredients like lemon or vinegar, or pair with bright, fresh herbs. For allergies, always ensure proper identification and separation during preparation.
Key benefits
- Excellent source of complete, lean protein for muscle maintenance.
- Provides heart-healthy omega-3 fatty acids.
- Very low in carbohydrates and sugars.
- Rich in essential nutrients like selenium and vitamin B12.
- Supports satiety due to high protein content.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Spanish mackerel is not a true mackerel (genus Scomber) but belongs to the Scomberomorus genus, and its name comes from its historical migration patterns along the Atlantic coast, not its country of origin.
Full nutrition (USDA data · scales with serving)
| Water | 68.5 g |
| Energy | 158 kcal |
| Energy | 661 kj |
| Protein | 23.6 g |
| Total lipid (fat) | 6.3 g |
| Ash | 1.5 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Calcium, Ca | 13.0 mg |
| Iron, Fe | 0.74 mg |
| Magnesium, Mg | 38.0 mg |
| Phosphorus, P | 271 mg |
| Potassium, K | 554 mg |
| Sodium, Na | 66.0 mg |
| Zinc, Zn | 0.62 mg |
| Copper, Cu | 0.07 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 40.6 ug |
| Vitamin C, total ascorbic acid | 1.6 mg |
| Thiamin | 0.13 mg |
| Riboflavin | 0.21 mg |
| Niacin | 5.0 mg |
| Pantothenic acid | 0.87 mg |
| Vitamin B-6 | 0.46 mg |
| Folate, total | 1.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 1.0 ug |
| Folate, DFE | 1.0 ug |
| Vitamin B-12 | 7.0 ug |
| Vitamin A, RAE | 33.0 ug |
| Retinol | 33.0 ug |
| Vitamin A, IU | 109 iu |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.8 g |
| SFA 14:0 | 0.20 g |
| SFA 16:0 | 1.2 g |
| SFA 18:0 | 0.44 g |
| Fatty acids, total monounsaturated | 2.1 g |
| MUFA 16:1 | 0.31 g |
| MUFA 18:1 | 1.1 g |
| MUFA 20:1 | 0.12 g |
| MUFA 22:1 | 0.07 g |
| Fatty acids, total polyunsaturated | 1.8 g |
| PUFA 18:2 | 0.11 g |
| PUFA 18:3 | 0.12 g |
| PUFA 20:4 | 0.16 g |
| PUFA 20:5 n-3 (EPA) | 0.29 g |
| PUFA 22:5 n-3 (DPA) | 0.10 g |
| PUFA 22:6 n-3 (DHA) | 0.95 g |
| Cholesterol | 73.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.26 g |
| Threonine | 1.0 g |
| Isoleucine | 1.1 g |
| Leucine | 1.9 g |
| Lysine | 2.2 g |
| Methionine | 0.70 g |
| Cystine | 0.25 g |
| Phenylalanine | 0.92 g |
| Tyrosine | 0.80 g |
| Valine | 1.2 g |
| Arginine | 1.4 g |
| Histidine | 0.69 g |
| Alanine | 1.4 g |
| Aspartic acid | 2.4 g |
| Glutamic acid | 3.5 g |
| Glycine | 1.1 g |
| Proline | 0.83 g |
| Serine | 0.96 g |
FAQ
How do I prevent Spanish mackerel from drying out when cooking?
Use high heat for a short time (grilling, broiling, or pan-searing) and cook just until it flakes easily. Avoid overcooking, as its low fat content means it can become dry quickly.
Is Spanish mackerel high in mercury?
It is considered a fish with moderate to high mercury levels. The FDA advises that pregnant women, nursing mothers, and young children should limit consumption to 2-3 servings per week of lower-mercury fish, and consult a healthcare provider for personalized advice.
What's the best way to store leftover cooked Spanish mackerel?
Place leftovers in an airtight container and refrigerate for up to 2 days. For longer storage, freeze for up to 3 months. Reheat gently to avoid further drying.
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 1.58 kcal/g · 60% calories from protein · 0.0 g fiber · 0.0 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: 0.12 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.