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King Mackerel Steak
Fish
Nutri-ScoreA

King Mackerel Steak

Scomberomorus cavalla

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

King Mackerel Steak provides 305 kcal, 20g of protein, 0g of carbohydrates, and 0g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

King mackerel steak is a rich source of omega-3 fatty acids, high-quality protein, and essential vitamins and minerals. It is known for its firm texture and robust flavor, making it a popular choice in various culinary dishes.

Also known as:
KingfishScomberomorus cavalla
Scientific NameScomberomorus cavalla
Region of OriginUnited States
Popular Comparisons:
King Mackerel SteakKing Mackerel SteakVSAlaska Plaice FilletAlaska Plaice FilletKing Mackerel SteakKing Mackerel SteakVSAlbacore TunaAlbacore TunaKing Mackerel SteakKing Mackerel SteakVSAlbacore White TunaAlbacore White TunaKing Mackerel SteakKing Mackerel SteakVSAlbacore White Tuna LoinAlbacore White Tuna LoinKing Mackerel SteakKing Mackerel SteakVSAmberjack Yellowtail FilletAmberjack Yellowtail FilletKing Mackerel SteakKing Mackerel SteakVSAmerican PlaiceAmerican PlaiceKing Mackerel SteakKing Mackerel SteakVSAmerican Plaice FilletAmerican Plaice FilletKing Mackerel SteakKing Mackerel SteakVSAnchoviesAnchoviesKing Mackerel SteakKing Mackerel SteakVSArctic CharArctic CharKing Mackerel SteakKing Mackerel SteakVSArctic Char FilletArctic Char Fillet

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories305 kcal
Water
65%
Fiber0g
Total45.0g
Protein
20g(44%)
Fats
25g(56%)
Carbohydrates
0g(0%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin D570 IU (143%)
Vitamin B129 µg (375%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Selenium40 µg (73%)
Phosphorus250 mg (36%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Rich in omega-3 fatty acids, which are essential for heart health and reducing inflammation.
✓High in protein, supporting muscle growth and repair.
✓Contains significant amounts of vitamin D, crucial for bone health and immune function.
✓A good source of selenium, which plays a vital role in metabolism and thyroid function.

Possible Risks & Side Effects

!High mercury levels in king mackerel can pose health risks, especially for pregnant women and young children.
!Overconsumption may lead to excessive intake of omega-3 fatty acids, which can cause blood thinning.

How to Prepare & Consume

Best enjoyed grilled, baked, or broiled. Marinating before cooking can enhance flavor and tenderness.

Smart Selection & Storage

How to Select

Choose firm, shiny fillets with a fresh ocean smell. Avoid any with a dull appearance or strong fishy odor.

How to Store

Keep in the coldest part of the refrigerator and consume within two days. For longer storage, freeze in airtight packaging.

Myths vs Realities

MythAll fish are low in mercury.
RealityCertain fish, like king mackerel, can have high mercury levels, which can be harmful.
MythEating fish is always healthy.
RealityWhile fish is nutritious, some species can contain harmful toxins.
MythYou can eat fish raw without any risks.
RealityRaw fish can carry parasites and bacteria; proper cooking is essential.

Healthy Recipes

Grilled King Mackerel with Mango Salsa

This vibrant dish features grilled King Mackerel topped with a refreshing mango salsa, perfect for a light and healthy meal.

Ingredients
  • 2 King Mackerel steaks (6 oz each)
  • 1 ripe mango, diced
  • 1/2 red onion, finely chopped
  • 1 jalapeño, minced
  • 1 lime, juiced
  • 1/4 cup fresh cilantro, chopped
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the grill to medium-high heat.
  2. 2. In a bowl, combine mango, red onion, jalapeño, lime juice, cilantro, salt, and pepper to make the salsa.
  3. 3. Season the mackerel steaks with salt and pepper, grill for 4-5 minutes on each side, then serve topped with mango salsa.

Baked King Mackerel with Lemon Herb Quinoa

Oven-baked King Mackerel served over a bed of lemon herb quinoa, making for a nutritious and satisfying meal.

Ingredients
  • 2 King Mackerel steaks (6 oz each)
  • 1 cup quinoa
  • 2 cups vegetable broth
  • 1 lemon, zested and juiced
  • 2 tbsp olive oil
  • 1 tsp dried oregano
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. Rinse quinoa and cook in vegetable broth according to package instructions. Stir in lemon zest, juice, olive oil, oregano, salt, and pepper.
  3. 3. Place mackerel steaks on a baking sheet, season with salt and pepper, and bake for 15-20 minutes. Serve over quinoa.

Spicy King Mackerel Tacos with Avocado Crema

These spicy King Mackerel tacos are topped with a creamy avocado sauce, perfect for a healthy twist on a classic favorite.

Ingredients
  • 2 King Mackerel steaks (6 oz each)
  • 1 tsp chili powder
  • 1 tsp cumin
  • 8 small corn tortillas
  • 1 avocado
  • 1/2 cup Greek yogurt
  • 1 lime, juiced
  • Salt to taste
Instructions
  1. 1. Rub mackerel steaks with chili powder, cumin, and salt. Grill or pan-sear for 4-5 minutes on each side.
  2. 2. In a blender, combine avocado, Greek yogurt, lime juice, and salt to make the crema.
  3. 3. Warm tortillas, fill with mackerel, and drizzle with avocado crema.

King Mackerel Salad with Citrus Vinaigrette

A light and refreshing salad featuring grilled King Mackerel, mixed greens, and a zesty citrus vinaigrette.

Ingredients
  • 2 King Mackerel steaks (6 oz each)
  • 4 cups mixed salad greens
  • 1 orange, segmented
  • 1/2 grapefruit, segmented
  • 2 tbsp olive oil
  • 1 tbsp apple cider vinegar
  • Salt and pepper to taste
Instructions
  1. 1. Grill mackerel steaks for 4-5 minutes on each side until cooked through.
  2. 2. In a bowl, whisk together olive oil, apple cider vinegar, salt, and pepper.
  3. 3. Toss salad greens with citrus segments and vinaigrette, serve topped with sliced mackerel.

King Mackerel Stir-Fry with Broccoli and Bell Peppers

A quick and healthy stir-fry featuring King Mackerel, vibrant vegetables, and a savory sauce.

Ingredients
  • 2 King Mackerel steaks (6 oz each)
  • 2 cups broccoli florets
  • 1 red bell pepper, sliced
  • 1 yellow bell pepper, sliced
  • 2 tbsp soy sauce
  • 1 tbsp sesame oil
  • 1 tsp ginger, grated
  • Cooked brown rice for serving
Instructions
  1. 1. Cut mackerel into bite-sized pieces and stir-fry in sesame oil for 3-4 minutes.
  2. 2. Add broccoli and bell peppers, stir-fry for another 3-4 minutes until vegetables are tender.
  3. 3. Stir in soy sauce and ginger, serve over brown rice.

King Mackerel with Garlic Lemon Spinach

Pan-seared King Mackerel served with a side of garlic lemon sautéed spinach, a nutritious and flavorful combination.

Ingredients
  • 2 King Mackerel steaks (6 oz each)
  • 4 cups fresh spinach
  • 2 cloves garlic, minced
  • 1 lemon, juiced
  • 2 tbsp olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Heat olive oil in a pan over medium heat, season mackerel with salt and pepper, and cook for 4-5 minutes on each side.
  2. 2. In the same pan, add garlic and spinach, sauté until spinach wilts, then add lemon juice.
  3. 3. Serve mackerel with garlic lemon spinach on the side.

King Mackerel Poke Bowl

A healthy poke bowl featuring marinated King Mackerel, brown rice, and fresh vegetables, perfect for a nutritious meal.

Ingredients
  • 2 King Mackerel steaks (6 oz each)
  • 1 cup brown rice
  • 1 cucumber, diced
  • 1 carrot, shredded
  • 2 tbsp soy sauce
  • 1 tbsp sesame oil
  • 1 avocado, sliced
  • Sesame seeds for garnish
Instructions
  1. 1. Cook brown rice according to package instructions.
  2. 2. Dice mackerel and marinate in soy sauce and sesame oil for 10 minutes.
  3. 3. Assemble the poke bowl with rice, marinated mackerel, cucumber, carrot, and avocado. Garnish with sesame seeds.

King Mackerel with Tomato Basil Relish

Grilled King Mackerel topped with a fresh tomato basil relish, providing a burst of flavor and nutrients.

Ingredients
  • 2 King Mackerel steaks (6 oz each)
  • 2 cups cherry tomatoes, halved
  • 1/4 cup fresh basil, chopped
  • 1 tbsp balsamic vinegar
  • 2 tbsp olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Grill mackerel steaks for 4-5 minutes on each side.
  2. 2. In a bowl, combine cherry tomatoes, basil, balsamic vinegar, olive oil, salt, and pepper to make the relish.
  3. 3. Serve grilled mackerel topped with tomato basil relish.

King Mackerel and Sweet Potato Cakes

Delicious and healthy cakes made with King Mackerel and sweet potatoes, perfect for a protein-packed meal.

Ingredients
  • 2 King Mackerel steaks (6 oz each)
  • 1 large sweet potato, cooked and mashed
  • 1 egg
  • 1/4 cup breadcrumbs
  • 1 tsp paprika
  • Salt and pepper to taste
  • Olive oil for frying
Instructions
  1. 1. Flake mackerel and mix with mashed sweet potato, egg, breadcrumbs, paprika, salt, and pepper.
  2. 2. Form mixture into patties and fry in olive oil over medium heat until golden brown on both sides.
  3. 3. Serve warm with a side salad.

King Mackerel with Roasted Vegetables

Oven-roasted King Mackerel served alongside a medley of seasonal vegetables, creating a wholesome and colorful dish.

Ingredients
  • 2 King Mackerel steaks (6 oz each)
  • 1 zucchini, sliced
  • 1 bell pepper, chopped
  • 1 red onion, cut into wedges
  • 2 tbsp olive oil
  • 1 tsp Italian seasoning
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 400°F (200°C).
  2. 2. Toss vegetables with olive oil, Italian seasoning, salt, and pepper, spread on a baking sheet.
  3. 3. Place mackerel steaks on the same sheet and roast for 15-20 minutes until cooked through and vegetables are tender.

Frequently Asked Questions (FAQ)

What are the health benefits of eating king mackerel?

King mackerel is rich in omega-3 fatty acids, which support heart health, reduce inflammation, and improve brain function.

How often can I safely eat king mackerel?

Due to its mercury content, it is recommended to limit consumption to once a month, especially for vulnerable populations.

What is the best way to cook king mackerel?

Grilling or baking are excellent methods to preserve its flavor and texture. Marinating can also enhance taste.

Is king mackerel sustainable?

Sustainability varies by fishing practices; check for certifications from organizations like the Marine Stewardship Council.

Can I eat king mackerel raw?

Raw consumption is not recommended due to potential parasites; always cook thoroughly.

What nutrients are found in king mackerel?

It is high in protein, omega-3 fatty acids, vitamin D, and selenium.

How should I store king mackerel?

Store in the refrigerator for up to two days or freeze for longer preservation.

What are the signs of spoilage in king mackerel?

Look for a sour smell, discoloration, or slimy texture, which indicate spoilage.

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Comparisons
King Mackerel Steak vs Alaska Plaice Fillet King Mackerel Steak vs Albacore Tuna King Mackerel Steak vs Albacore Tuna
Nutrients
Protein in King Mackerel Steak Calories in King Mackerel Steak Vitamin-c in King Mackerel Steak Magnesium in King Mackerel Steak
Featured Guides
Health Benefits of King Mackerel Steak Healthy Recipes with King Mackerel Steak
Rankings
Fish high in vitamin-b12 Fish high in vitamin-d Fish low in carbohidratos Fish low in índice glucémico