Fish, mackerel, Pacific and jack, mixed species, cooked, dry heat
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 2.1 MG | 2% | |
| Thiamin | 0.1 MG | 11% | |
| Riboflavin | 0.5 MG | 42% | |
| Niacin | 10.7 MG | 67% | |
| Pantothenic acid | 0.4 MG | 7% | |
| Vitamin B-6 | 0.4 MG | 22% | |
| Folate, total | 2 UG | 1% | |
| Choline, total | 83.6 MG | 15% | |
| Vitamin B-12 | 4.2 UG | 176% | |
| Vitamin A, RAE | 23 UG | 3% | |
| Vitamin E (alpha-tocopherol) | 1.3 MG | 8% | |
| Vitamin D (D2 + D3) | 11.4 UG | 57% | |
| Vitamin K (phylloquinone) | 0.1 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 29 MG | 2% | |
| Iron, Fe | 1.5 MG | 8% | |
| Magnesium, Mg | 36 MG | 9% | |
| Phosphorus, P | 160 MG | 13% | |
| Potassium, K | 521 MG | 11% | |
| Sodium, Na | 110 MG | 5% | |
| Zinc, Zn | 0.9 MG | 8% | |
| Copper, Cu | 0.1 MG | 13% | |
| Manganese, Mn | 0.0 MG | 1% | |
| Selenium, Se | 46.8 UG | 85% |
Nutrition Highlights
- Excellent source of protein with 25.7g per 100g, great for muscle building and recovery.
- Rich source of Selenium, Se (85% of Daily Value per 100g).
- Good source of Riboflavin (42% DV).
- Rich source of Niacin (67% of Daily Value per 100g).
- Good source of Vitamin B-6 (22% DV).
- Rich source of Vitamin B-12 (176% of Daily Value per 100g).
About Fish, mackerel, Pacific and jack, mixed species, cooked, dry heat
This oily fish is prized for its rich, distinctive flavor and firm texture. When cooked using dry heat methods like baking, grilling, or broiling, it develops a crispy skin while maintaining moist flesh. The high oil content gives it a naturally buttery quality that pairs well with acidic ingredients like citrus or vinegar-based sauces.
From a nutritional standpoint, this fish stands out as an excellent source of high-quality protein, providing over 25 grams per 100-gram serving. Its fat content is primarily composed of omega-3 fatty acids, which are known for their heart health benefits. The fish is also rich in vitamin B12, selenium, and other essential nutrients. While it contains no carbohydrates or fiber, its protein and healthy fat content make it a satisfying main dish that can support muscle maintenance and provide sustained energy.
Common culinary applications include serving it as a centerpiece for meals, often accompanied by simple sides that complement rather than overpower its robust flavor. It works well in Mediterranean-inspired dishes with olive oil, herbs, and lemon, or in Asian preparations with soy sauce and ginger. The fish can also be flaked and added to salads or grain bowls for a protein boost. Due to its strong flavor, it pairs particularly well with bold ingredients and can stand up to various cooking techniques, making it a versatile choice for those looking to incorporate more seafood into their diet.
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