The health benefits of mackerel and its different ways of working
Mackerel fish, also known in Egypt as Russian fish, is a family that contains more than 30 species of fish that are found in many different water bodies (such as kingfish). We will learn more about the benefits of mackerel fish, and its various recipes, in the following article.
Mackerel nutritional value
Mackerel is a food rich in benefits, as every 100 grams of mackerel contains:
- 300 calories approximately.
- 18 grams of protein.
- 8 grams of saturated fat, and almost 7 grams of monounsaturated fat.
Mackerel also contains many important vitamins and minerals, such as:
- Vitamin A.
- Vitamin E.
- Vitamin D.
- Vitamin K.
- Vitamin B6.
- Folic acid.
- calcium.
- Iron.
- magnesium.
- phosphorous.
- potassium.
- Sodium.
- zinc.
- copper.
- selenium.
Health benefits of mackerel
Due to the many characteristics of mackerel fish, it is an ideal food for the body and has many benefits, including:
- Strengthening the immune system.
- Rich in antioxidants.
- Helps strengthen hair roots.
- Helps lower the level of cholesterol in the blood.
- Promotes heart health.
How to cook mackerel in the oven
You can prepare a tray of mackerel fish in the oven in a healthy way, with the following steps:
setup duration 95 Accurate
cooking time 25 Accurate
2 Individuals
Mackerel fish ingredients
- Two mackerel fish.
- onion.
- bell pepper.
- Carrots.
- Tomatoes.
- olive oil.
- Fish Marinade Ingredients:
- 5 cloves of garlic.
- Hot pepper horn.
- A grain of bell pepper.
- A teaspoon of lemon juice.
- One tablespoon white vinegar.
- a spoonful of salt.
- a spoonful of cumin.
- A spoonful of dry coriander.
- Half a spoonful of black pepper.
Steps to make mackerel fish tray in the oven
- Wash the fish with water, vinegar and flour.
- Clean the belly of the fish from the intestines.
- Using a knife, make longitudinal slits in the flesh of the fish from the outside.
- In a food processor, put all the dressing ingredients and puree them.
- Rub the fish inside and out and in the incisions with the seasoning.
- Leave the fish in the marinade for an hour.
- Wash the vegetables (onions, peppers, carrots, tomatoes) and cut them into thick slices.
- On a tray lined with tin foil, arrange the vegetable slices.
- Place the fish on top of the marinade slices, and drizzle the surface of the tray with a little olive oil.
- Preheat the oven at 200 degrees Celsius.
- Put the tray in the oven, and leave the fish until it is fully cooked.
- Serve the fish hot in a serving plate with lemon slices.
How to make fried mackerel
Fried and crunchy foods also have their lovers, but we advise you to reduce them as much as possible, and you can prepare fried mackerel fish as follows:
setup duration 80 Accurate
cooking time 20 Accurate
2 Individuals
Ingredients for fried mackerel
- Two mackerel fish.
- White flour.
- Vegetable oil.
- Fish Marinade Ingredients:
- 5 cloves of garlic.
- Hot pepper horn.
- A grain of bell pepper.
- Two tablespoons of lemon juice.
- Bunch of fresh coriander.
- salt.
- cumin.
- black pepper.
- dry coriander.
Steps for making fried mackerel
- Wash the fish with water, vinegar and flour, and cut it into thick slices.
- In a food processor, put all the dressing ingredients and puree them.
- Put the fish slices with the seasoning, and rub it well.
- Leave the fish in the marinade for an hour.
- Put an abundant amount of oil in a frying pan on the stove.
- In a flat plate put a cup and a half of flour.
- Take the fish out of the marinade and coat it in flour.
- Fry the fish in oil until it turns golden on both sides.
- Transfer the fish from the oil to paper towels.
- Serve the fish hot with sayadiyah rice and salads.
