Calorie content of mackerel baked in foil in the oven. Mackerel - calorie content How many calories are in baked mackerel

Do you know what beneficial properties mackerel has? Do you know the calorie content of this fish? If not, then we suggest that you familiarize yourself with the contents of the article. Here you will find interesting information about mackerel and recipes for its preparation.

general information

Mackerel is a commercial fish, a member of the mackerel family. Its meat can safely be called a source of health and longevity. It contains important microelements. Fat is the most valuable component that mackerel has. The calorie content of fish is at an average level. It all depends on the way it is processed. When using additional ingredients when preparing mackerel, the calorie content of the dish increases. This should be taken into account by those who are watching their figure.

Important components in mackerel:

micro- and macroelements (zinc, magnesium, iron and others);
vitamins of groups PP, A, B, H, C and K;
polyunsaturated amino acids (omega-3).

What are the benefits of mackerel?

We talked about the rich composition of this fish. Do you know how mackerel is beneficial? Can you name its calorie content? If not, you will find the information you need below.

Mackerel helps increase immunity and improve metabolic processes in the body. This fish has a positive effect on the condition of the entire cardiovascular system. Salted mackerel, which is low in calories, is indicated for diabetics. Not everyone knows about its ability to lower blood glucose levels.

Do your teeth often hurt? Then eat mackerel meat. This Atlantic fish will strengthen not only them, but also nails and bones. And your hair will gain a healthy shine. One of the most favorite foods of pregnant women is salted mackerel. The calorie content of the fish is low, so the chance of gaining weight due to it is minimal.

Now a few words about the main component - fat. It does not harm the body at all, but, on the contrary, brings it a lot of benefits. The fat contained in this fish helps to more effectively fight stretch marks and other skin defects. And all thanks to its ability to create a collagen network and accelerate regeneration processes.

Calorie content of salted mackerel

The stores offer a wide selection of fish. But increasingly, buyers choose mackerel. Russians have access to two types of it - Atlantic and Far Eastern. They often buy fresh fish and then salt it at home. Each housewife has her own recipe.

We offer a simple salting option:

1. Wash the mackerel. We clean the insides. Remove the fins, tail and head.

2. Make the marinade using dry mustard, bay leaf, cloves, salt and a little vegetable oil. Place all these ingredients in a bowl and cook.

3. When the marinade is ready, you need to cool it and pour it over the fish. Place a cup with pressure on top. Mackerel must be stored in a cool place. After a few hours, turn the fish over to the other side. We put pressure on again. After a couple of days, you can start tasting salted mackerel. Calorie content per 100 g is 305 kcal. Slice the fish and serve along with mashed potatoes. We wish you bon appetit!

Smoked mackerel: calorie content

You can cook fish in different ways. Many people prefer to smoke it. The result is a real delicacy, and smoked mackerel looks very appetizing. The calorie content of fish in this form is 221 kcal/100 g. There are various smoking technologies. This has virtually no effect on the calorie content of the product.

In stores you can find fish that was smoked not with smoke, but with chemical substances. Fish carcasses immersed in this “marinade” acquire a pleasant golden hue. This makes the product look appetizing. But unlike fish smoked in the traditional way, such mackerel will not benefit the body. And in some cases it can even cause serious harm.

Mackerel baked in the oven: calories and recipe

Ingredients:

How is mackerel cooked in the oven (calorie content 165 kcal/100 g)?

1. Let's start processing the fish. We remove the insides. Separate the fillet from the bones. If the fish is completely defrosted, this will not be easy to do. After all, the carcass will begin to fall apart into pieces. Therefore, we recommend that you do the following: remove the mackerel from the refrigerator and wait until it thaws a little. Then we wash it with water, cut off the tail and head. We remove the insides. We make a cut along the back along the entire carcass. You also need to run the knife along the processes of the spine. Having opened the carcass, we free it from the bones. It is necessary to remove not only the insides, but also the film covering the abdomen.

2. Salt and pepper the prepared fish carcass on both sides. Place on a sheet of foil. Leave it for a while.

3. Make the filling. Peel the onion. Wash the pulp and cut into cubes. Chop the parsley. The lemon needs to be washed and then cut into slices. Thanks to this filling, you get aromatic and appetizing mackerel baked in the oven. The calorie content of the dish exceeds 180 kcal (per 100 g).

4. Let's return to the fish. Place chopped onion and parsley on one half of it, then lemon slices. Sprinkle with herbs and onions again. Cover with the second half of the mackerel. We pack the fish in foil and put it in the oven. Baking time - 40 minutes. This is the case if the carcass is of medium size. If you want to bake large fish. then the cooking time in the oven will increase to 1 hour. Any holiday table will be decorated with baked mackerel. The calorie content of the dish is 165 kcal/100 g. But it will increase if you serve the fish along with a side dish (baked potatoes, vegetable stew or boiled rice).

How to choose mackerel

We go to the nearest supermarket or fish store. In order not to run into “rotten meat” and not waste time, you need to know how to choose a product. In this matter, you should be guided by the following criteria:

Fish eyes. If they are bright, moist and slightly bulging, then you have fresh mackerel. Its calorie content in this state reaches 170-200 kcal/100 g. After processing (salting, smoking, etc.) it will increase, but not significantly.
Gills. In good fish, recently caught, they are clean, without any mucus. The gills should also have a pinkish or reddish tint.
Smell. If a fish gives off a disgusting odor, then it is better to immediately avoid such a product.
Surface. Fresh mackerel has elastic and shiny scales. A dry and dull surface of the fish's skin indicates an expired product.

Rules for storing mackerel

Processing and cooking the fish is only half the battle. You also need to know how to store it correctly. We will tell you about this now.

Fresh mackerel with entrails can be stored in the refrigerator for no more than a day, and when peeled, it can be stored for 2-3 days. It can be kept in the freezer for up to 3 months. Another option for storing fresh mackerel is in crushed ice. Duration - 10-11 days. Ice needs to be changed periodically.

A hot smoked carcass can be stored in the refrigerator for no more than 5 days, in vacuum packaging for 2 days, and in the freezer for 3 weeks. The shelf life of cold-smoked fish in the freezer is 1 month, in other compartments of the refrigerator - 2 weeks, and in a vacuum - 3 months.

Salted mackerel (without brine) can be placed in a plastic bag for 5 days. If the fish is prepared using the dry salting method, it should be stored in the refrigerator (up to 1 month).

Mackerel is an industrial fish of the mackerel family, a source of health and longevity. The meat of this product is very valuable - it contains all the microelements necessary for the active life of a person of any age. The fish has excellent taste; the calorie content of mackerel is approximately at an average level. The only thing that might be alarming is the high amount of fat, even with an average caloric content of mackerel.

This is a noble breed of fish, and it is very tasty. You can prepare a huge number of dishes from it. It contains many nutrients that have a positive effect on the condition of the human body. Due to the calorie content of mackerel, experts classify this product as a dietary product, since the fillet of this fish has unique beneficial properties. In order to find out the calorie content of mackerel, you need to know its composition. And these are groups of vitamins A, B, C, PP, K and H. In addition, the product also contains micro- and macroelements such as iron, zinc, potassium, phosphorus, magnesium and others. Polyunsaturated fatty amino acids called Omega-3 are present in large quantities. They determine the main beneficial properties of this fish.

How many calories are in mackerel?

Despite the fact that mackerel is a fairly fatty fish, per 100 g of this product there are 30 g of fat, the calorie content of mackerel is at an average level. But its calorie content may vary, depending on the period in which the fish was caught, as well as the area where it was caught. Fish caught in northern regions has a lower caloric content than mackerel caught in warmer ocean waters. At the same time, sea fish is a carrier of healthy unsaturated fatty acids, which neutralize the activity of free radicals in the body. The proteins found in this type of fish are very valuable, their amount is 18 g per 100 g of product. They are easily and quickly absorbed by the human body.

The average calorie content of mackerel is from 150 to 200 kcal per 100 grams of product. This figure is not too high. Since the average person, having eaten approximately 700 kcal of fish per day, can easily gain the daily norm of nutrients necessary for the body. But it is unlikely that anyone will want to eat only fish per day, so the amount of its consumption should be moderate.

It is the calorie content of mackerel that makes this product very popular in a healthy diet. Nutritionists advise people who are on a diet to eat more fish than meat, since it contains much more beneficial vitamins, as well as substances that promote weight loss.

How many calories are in mackerel? This question has always interested people who are forced to strictly monitor their figure. But it is not the calorie content of the fish that causes great harm to the figure, but the inability to cook it correctly. Most people are attracted by the extraordinary taste of smoked mackerel, which is quite high in calories. It is preferable to prepare it in other, more healthy ways, for example, baking or boiling. The calorie content of boiled mackerel is on average 124 kcal per 100 g of product.

Number of calories in mackerel casserole

Mackerel is a very tasty fish, it is especially useful if caught in the fall. During this period, the percentage of its fat content reaches 30. It is best to bake or smoke such fish. Fish casserole is very healthy. Mackerel goes well with vegetables. The number of calories in a casserole directly depends not only on the calorie content of the fish, but also on the products used to prepare the dish. If you use a lot of vegetables to prepare a fish casserole, the number of calories in the casserole will increase slightly, but the amount of nutrients will increase.

If you are on a diet, then steamed fish is best for you. This method allows you to preserve all the beneficial substances of the fish, which are necessary for losing weight and maintaining your figure. The calorie content of mackerel prepared in this way is 170 kcal per 100 g of product. Salted mackerel is very tasty, but its calorie content is very high, it reaches 305 kcal per 100 g of product, which is why it is highly not recommended to use it when losing weight.

The calories in a casserole may vary because the ingredients used to make it may also vary. Potatoes, mushrooms, cheese, onions, spices and other ingredients are often used for casseroles. The calorie content of these products is low, sometimes average. But when combined with fish, they become very high in calories. If you are losing weight, then it is better to eat dietary fish casseroles. It is not only delicious, but also good for your health.

What is the calorie content of smoked mackerel?

You can prepare a seafood product in different ways. The most common is to smoke mackerel; this dish is very tasty. But the calorie content of smoked mackerel is high. This type of preparation has its own nuances; if you smoke fish using the cold smoking method, the calorie content of mackerel will be 150 kcal per 100 g, and this is the average calorie content.

Any fish is very useful for people who want to lose extra pounds, since you can prepare a lot of dishes from it. The casserole is especially popular. The number of calories in the casserole is low, which has a positive effect not only on the body, but also on the figure, which is extremely important for women.

It must be remembered that it is not recommended to overuse fish in the diet. No matter how many calories there are in mackerel, consuming it in excess can negatively affect your figure.

4.8 out of 5 (6 Votes)

Mackerel is a highly sought after fish used in the cuisines of many countries. It is found in the Atlantic Ocean, as well as in some northern, Black and Mediterranean seas. She especially loves warm seas. It can be called a storehouse of useful substances and one of the most healthy seafood.

Benefit

This breed of fish is valued not only for its taste, but also for its rich chemical composition. It contains especially a lot of elements such as calcium, fluorine and phosphorus, which, as a rule, are rich in all seafood. Thanks to this, people who regularly consume mackerel will always have excellent hair, teeth, nails, and strong bones.

Another important advantage of the seafood delicacy is its richness in omega-3 fatty acids. This type of compound is very useful for the skin. In addition, it is this substance that maintains high elasticity of blood vessels, which means those who eat mackerel will not have problems with the cardiovascular system. Omega-3 fatty acids also help eliminate bad cholesterol from the body.

Among other things, fish also contains antioxidants. These substances prevent the formation of malignant cells, so it is recommended to eat it to prevent cancer.

Also, mackerel baked in foil is a source of such a rare mineral as selenium, which is vital for the normal functioning of the immune system. In addition, the fillet is very rich in B vitamins, which contribute to better absorption of oxygen by the body’s cells.

It is worth remembering that this fish is a source of protein, and it is absorbed quickly and easily, and its concentration is such that only 200 g of fillet can provide the body with its daily requirement.

In general, this seafood delicacy will be useful for everyone to eat - children who need a lot of vitamins and nutrients, elderly people who need to strengthen bones and blood vessels. It is also recommended to include mackerel in the diet for pregnant women who need enhanced nutrition and a lot of vitamins.

Contraindications

This product can cause harm if consumed if you have an allergy or intolerance. In smoked and salted form, it is better to abstain from it for people with kidney disease, liver disease, and hypertension. Otherwise, this tasty fish is harmless if you do not abuse it and eat it in reasonable quantities.

The nutritional value

The calorie content of mackerel baked in foil is average and per 100 g is equal to:

calories - 165 kcal
fats - 11 g
carbohydrates - 0.6 g
proteins - 16 g

When developing a menu, those who lead a healthy lifestyle will be interested in how many calories are present in one serving of this dish. With a serving weight of 250-260 g, this figure will be approximately equal to about 430 kcal, which is not so little.

For those on a diet

Mackerel is not only a very healthy and tasty seafood, but also very filling. This fish contains healthy fats and has an average calorie content, so even those who are on a diet can eat it regularly in reasonable quantities. The main thing is to consume the dish in the first half of the day, preferably for lunch, so that you have time to burn calories before the evening.

How to reduce calories

Since the fish is baked in foil without adding any other ingredients other than spices, its calorie content cannot be further reduced. Instead of the oven, you can also fry it on the grill, but this dish will have almost the same calorie content.

One of the ways to lose weight is to control the calorie content of your daily diet and keep it within 1200 kcal. However, it is important that the body does not experience a deficiency of nutrients that help it function fully. For this reason, when losing weight, nutritionists advise to include fish in your daily diet. Fish dishes help saturate the body with nutrients, fatty acids, vitamins and minerals.

One of the valuable fish for human nutrition is mackerel. Although this fish is a fatty fish, the calorie content of mackerel is within the average normal range. In fall-caught mackerel, fats can make up almost a third of the fish. However, they are easily absorbed by the body, and fatty acids heal the body, cleansing blood vessels and improving the appearance of hair, nails and skin.

Calorie content of mackerel

The calorie content of mackerel is determined by the habitat of the fish and the period in which it was caught. Thus, mackerel from northern waters will have less calories than fish that live in warm ocean spaces. As for the time of catching, mackerel becomes the fattest in the fall, and therefore more caloric. The calorie content of fresh mackerel per 100 g varies from 150 to 200 kcal.

In addition, the calorie content of fish depends on the method of its preparation. It increases due to heat treatment and the addition of various ingredients, such as oil.

Calorie content of mackerel depending on the cooking method:

Mackerel in our country occupies one of the leading positions in terms of consumption and popularity among the population. In every city in grocery stores you can find cold smoked mackerel, beloved by many. Salted or fresh-frozen fish carcasses, as well as canned mackerel, are in demand.

The abundance of this fish is explained simply - mackerel has a very wide geographical habitat and its population is present almost everywhere in the sea. Schools of this fish are found in the Mediterranean, Black, North and Baltic seas. It migrates in the waters of the Marmara and Barents Seas.

Mackerel is a versatile fish. It is delicious boiled, fried or baked, and simply as a cold snack (salted, smoked, marinated). The relatively low calorie content of mackerel adds a big plus to this fish - it can be used in diets for weight loss (boiled or baked dishes) and in diet menus (1-2 times a week).

Mackerel: calories and nutritional value

Mackerel has great nutritional value due to its rich chemical composition. It contains a large number of vitamins, among which B vitamins, as well as PP, A, C and E, are of particular value. This fish is rich in fluorine, potassium, magnesium, zinc, iron and other macro- and microelements.

Despite its average calorie content, mackerel contains a large amount of fat. Oddly enough, the fat in this product is of very great value, since it plays a vital role for the full functioning of a person. It's all about omega-3 polyunsaturated fatty acids, which are found in abundance in mackerel. These beneficial chemical compounds have a positive effect on the cardiovascular system and are an excellent prevention of atherosclerosis.

The calorie content of mackerel is only 190-200 kcal per 100 g of fish meat. This is a very low figure, given the high fat content of this fish. In fact, the calories in mackerel are not “off the charts,” but the nutritional value is more than high: 100 grams of pulp contains 18 g of protein, 13.2 g of fat and virtually no carbohydrates.

However, the calorie content of raw mackerel is not yet an indicator of the actual calorie content of the product after heat treatment. Indeed, when adding oil or various ingredients, the calories in mackerel can increase significantly.

How many calories are in smoked mackerel?

Smoked mackerel is a favorite product in many post-Soviet countries. Even now, at a time of unprecedented diversity and abundance, herring with thinly sliced cold or hot smoked mackerel is always appropriate on the holiday table.

We must give it its due - smoked mackerel is really very tasty. However, the benefits of eating such fish are very doubtful. And the point here is not at all in the calorie content of mackerel of different types of smoking, but in the process itself. After all, it has long been no secret that fish are “smoked” in our country, as a rule, with the help of chemical reagents. A fish carcass soaked in a solution within a day takes on the appearance, smell and taste close to real smoked fish, but the quality indicators of the counterfeit cannot be compared with the original.

So how many calories are in smoked mackerel? It depends on the type of smoking, the average values look like this:

Calorie content of cold smoked mackerel is 150-180 kcal per 100 g of finished product;
The number of calories in hot smoked mackerel is 225-238 kcal/100 g.

Salted mackerel: calorie content and product quality

Salted mackerel is a fairly popular fish appetizer. Some people put lightly salted herring in first place, while others cannot imagine a spiritual feast without spicy salted mackerel. Unlike other types of marine fish, mackerel has fatty, fleshy flesh, which allows you to fully enjoy the excellent taste.

The calorie content of salted mackerel should not differ much from the calorie content of fresh fish. As you know, salt and water do not contain calories, so salted mackerel is not a high-calorie product. However, this is only relevant for mackerel salted according to a standard recipe (the brine contains only salt, water and spices). There are at least 3 types of brine in which fish are soaked. Depending on this, the calorie content of spicy-salted mackerel will be different:

The calorie content of simple (standard) salted mackerel is 155-161 kcal/100 g;
Mackerel soaked in brine with added sugar – 175-183 kcal/100 g;
The calorie content of mackerel salted in a solution with the addition of sugar and vegetable oil is 190-222 kcal/100 g.

What is the calorie content of mackerel in various dishes?

Above we looked at the calorie content of hot and cold smoked mackerel, as well as salted fish. How many calories are in baked or boiled mackerel? After all, you can prepare a lot of tasty and healthy dishes from this wonderful fish. Just look at the hot, tender appetizer of mackerel in tomatoes, baked on the grill. In addition to its excellent taste, this dish also has an undoubted advantage - the calories of mackerel fried in this way remain at the same level (188-190 kcal/100 g).

So, if you want to replenish your body with complete, easily digestible protein and healthy omega-3 acids, eat fried fish. True, fried mackerel has a high calorie content - almost 310 kcal/100 g. Still, the presence of vegetable fat for frying and high-calorie breading made from flour and eggs has an effect.

For those who are struggling with excess weight, boiled mackerel is a dish that meets all the parameters of a dietary product. Having a low calorie content, boiled mackerel, moreover, perfectly satisfies hunger for several hours (this will make it easier to tolerate the diet). How many calories are in boiled mackerel? Not much, only 127 kcal/100 g. This is even less than in raw fish, because when boiled in a large amount of water, the calorie content of mackerel is reduced.

Calorie content of mackerel in dishes with different heat treatments:

Steamed mackerel – 158-170 kcal/100 g;
Mackerel baked in foil at home – 220-234 kcal/100 g;
Mackerel stewed in white wine and champignon sauce – 189-215 kcal/100 g;
Calorie content of mackerel fried without breading in large pieces – 245-260 kcal/100 g;
Mackerel baked with onions and spices in a sleeve – 180-195 kcal/100 g;
Mackerel soup – 139 kcal/100 g.

Despite the higher calorie content of mackerel in stews, you should not neglect them - they enrich the body with valuable nutrients and allow you to diversify your diet. Just remember: you should simmer the fish for no more than 15-20 minutes, otherwise, instead of a healthy dish on the table, you will only have a delicious high-calorie lunch.