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King Mackerel Steak (Grilled)
Fish
Nutri-ScoreA

King Mackerel Steak (Grilled)

Scomberomorus cavalla

Clinical Encyclopedia

King mackerel steak is a rich source of omega-3 fatty acids, high-quality protein, and essential vitamins and minerals. Grilling enhances its flavor while retaining its nutritional benefits.

Scientific NameScomberomorus cavalla
Region of OriginUnited States
Popular Comparisons:
King Mackerel Steak (Grilled) VS Alaska Plaice FilletKing Mackerel Steak (Grilled) VS Albacore TunaKing Mackerel Steak (Grilled) VS Albacore White TunaKing Mackerel Steak (Grilled) VS Albacore White Tuna LoinKing Mackerel Steak (Grilled) VS Amberjack Yellowtail FilletKing Mackerel Steak (Grilled) VS American Plaice

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories305 kcal
Water
60%
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%)

Health Benefits

✓Rich in omega-3 fatty acids, which support heart health by reducing inflammation and lowering blood pressure.
✓High in protein, essential for muscle repair and growth, making it an excellent choice for athletes and active individuals.
✓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 has antioxidant properties.

Possible Risks & Side Effects

!High mercury levels in king mackerel can pose health risks, particularly for pregnant women and young children.
!Individuals with seafood allergies should avoid consuming king mackerel.

How to Prepare & Consume

Best grilled with a marinade of olive oil, lemon juice, and herbs to enhance flavor while preserving nutrients.

Smart Selection & Storage

How to Select

Choose king mackerel with bright, clear eyes and firm flesh. The skin should be shiny and metallic, indicating freshness.

How to Store

Store fresh king mackerel in the coldest part of the refrigerator and consume within 1-2 days. For longer storage, freeze it in an airtight container.

Myths vs Realities

MythAll fish are low in mercury.+
RealitySome fish, like king mackerel, have high mercury levels and should be consumed in moderation.
MythGrilling fish destroys its nutrients.+
RealityGrilling can preserve nutrients while enhancing flavor when done properly.
MythYou can eat king mackerel every day.+
RealityDue to its mercury content, it is advised to limit consumption to avoid health risks.

Healthy Recipes

Grilled King Mackerel with Avocado Salsa

This vibrant dish features grilled king mackerel topped with a zesty avocado salsa, perfect for a light and nutritious meal.

Ingredients
  • 2 King Mackerel steaks
  • 1 ripe avocado, diced
  • 1 medium tomato, diced
  • 1/4 red onion, finely chopped
  • 1 lime, juiced
  • Salt and pepper to taste
  • Fresh cilantro for garnish
Instructions
  1. 1. Preheat the grill to medium-high heat.
  2. 2. Season the mackerel steaks with salt and pepper, then grill for 5-6 minutes on each side until cooked through.
  3. 3. In a bowl, combine avocado, tomato, red onion, lime juice, salt, and pepper. Serve the grilled mackerel topped with the avocado salsa and garnish with cilantro.

Spicy Grilled King Mackerel Tacos

These tacos feature grilled king mackerel with a spicy slaw, wrapped in corn tortillas for a healthy twist on a classic dish.

Ingredients
  • 2 King Mackerel steaks
  • 1 tablespoon olive oil
  • 1 teaspoon chili powder
  • 1/2 teaspoon cumin
  • 2 cups shredded cabbage
  • 1/4 cup Greek yogurt
  • 1 lime, juiced
  • Corn tortillas
Instructions
  1. 1. Mix olive oil, chili powder, and cumin; brush onto mackerel steaks and grill for 5-6 minutes per side.
  2. 2. In a bowl, combine cabbage, Greek yogurt, and lime juice to make the slaw.
  3. 3. Serve the grilled mackerel in corn tortillas topped with spicy slaw.

Mediterranean Grilled King Mackerel Salad

This refreshing salad combines grilled king mackerel with mixed greens, olives, and a tangy lemon vinaigrette.

Ingredients
  • 2 King Mackerel steaks
  • 4 cups mixed greens
  • 1/2 cup Kalamata olives, pitted
  • 1/4 cup feta cheese, crumbled
  • 1 lemon, juiced
  • 2 tablespoons olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Grill the mackerel steaks for about 5-6 minutes on each side until flaky.
  2. 2. In a large bowl, toss mixed greens, olives, feta, lemon juice, olive oil, salt, and pepper.
  3. 3. Top the salad with the grilled mackerel and serve immediately.

Coconut Curry Grilled King Mackerel

This dish features grilled king mackerel marinated in a coconut curry sauce, offering a tropical flavor profile that's both healthy and satisfying.

Ingredients
  • 2 King Mackerel steaks
  • 1/2 cup coconut milk
  • 2 tablespoons red curry paste
  • 1 tablespoon lime juice
  • Salt to taste
  • Fresh basil for garnish
Instructions
  1. 1. Mix coconut milk, red curry paste, lime juice, and salt in a bowl; marinate the mackerel for 30 minutes.
  2. 2. Preheat the grill and cook the mackerel for 5-6 minutes per side.
  3. 3. Garnish with fresh basil before serving.

Grilled King Mackerel with Quinoa and Spinach

A wholesome dish featuring grilled king mackerel served over a bed of quinoa and sautéed spinach for a complete meal.

Ingredients
  • 2 King Mackerel steaks
  • 1 cup cooked quinoa
  • 2 cups fresh spinach
  • 1 tablespoon olive oil
  • 1 garlic clove, minced
  • Salt and pepper to taste
Instructions
  1. 1. Grill the mackerel for 5-6 minutes on each side until cooked through.
  2. 2. In a skillet, heat olive oil and sauté garlic until fragrant, then add spinach and cook until wilted.
  3. 3. Serve the grilled mackerel over quinoa and spinach.

Lemon Herb Grilled King Mackerel

This simple yet flavorful recipe features grilled king mackerel marinated in a lemon herb dressing, perfect for a healthy dinner.

Ingredients
  • 2 King Mackerel steaks
  • 1/4 cup olive oil
  • Juice of 2 lemons
  • 2 tablespoons fresh parsley, chopped
  • 2 cloves garlic, minced
  • Salt and pepper to taste
Instructions
  1. 1. Combine olive oil, lemon juice, parsley, garlic, salt, and pepper in a bowl; marinate the mackerel for 1 hour.
  2. 2. Preheat the grill and cook the mackerel for 5-6 minutes on each side.
  3. 3. Serve with a wedge of lemon.

Grilled King Mackerel with Mango Salsa

This dish pairs grilled king mackerel with a sweet and tangy mango salsa, creating a delightful balance of flavors.

Ingredients
  • 2 King Mackerel steaks
  • 1 ripe mango, diced
  • 1/2 red bell pepper, diced
  • 1/4 red onion, finely chopped
  • 1 lime, juiced
  • Salt and pepper to taste
Instructions
  1. 1. Grill the mackerel steaks for 5-6 minutes on each side until cooked through.
  2. 2. In a bowl, mix mango, bell pepper, onion, lime juice, salt, and pepper.
  3. 3. Serve the grilled mackerel topped with mango salsa.

Garlic Butter Grilled King Mackerel

This indulgent yet healthy recipe features grilled king mackerel brushed with a garlic herb butter for a rich flavor.

Ingredients
  • 2 King Mackerel steaks
  • 2 tablespoons unsalted butter, melted
  • 2 cloves garlic, minced
  • 1 tablespoon fresh parsley, chopped
  • Salt and pepper to taste
Instructions
  1. 1. Mix melted butter, garlic, parsley, salt, and pepper; brush onto mackerel steaks.
  2. 2. Grill for 5-6 minutes on each side until cooked through.
  3. 3. Serve immediately with a drizzle of remaining garlic butter.

Grilled King Mackerel with Roasted Vegetables

This nutritious meal features grilled king mackerel served alongside a medley of roasted seasonal vegetables.

Ingredients
  • 2 King Mackerel steaks
  • 1 zucchini, sliced
  • 1 bell pepper, chopped
  • 1 red onion, cut into wedges
  • 2 tablespoons olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Toss vegetables with olive oil, salt, and pepper; roast in the oven at 400°F for 20-25 minutes.
  2. 2. Grill the mackerel for 5-6 minutes on each side until cooked through.
  3. 3. Serve the grilled mackerel alongside the roasted vegetables.

Herbed Yogurt Grilled King Mackerel

This dish features grilled king mackerel topped with a refreshing herbed yogurt sauce, making for a light and healthy meal.

Ingredients
  • 2 King Mackerel steaks
  • 1/2 cup Greek yogurt
  • 1 tablespoon dill, chopped
  • 1 tablespoon mint, chopped
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
Instructions
  1. 1. Grill the mackerel for 5-6 minutes on each side until cooked through.
  2. 2. In a bowl, mix Greek yogurt, dill, mint, lemon juice, salt, and pepper.
  3. 3. Serve the grilled mackerel topped with herbed yogurt sauce.

Frequently Asked Questions (FAQ)

What are the health benefits of eating king mackerel?

King mackerel is rich in omega-3 fatty acids, which are beneficial for heart health, and it provides high-quality protein essential for muscle maintenance.

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 pregnant women and children.

What is the best way to cook king mackerel?

Grilling is an excellent method as it enhances the flavor and retains the fish's nutritional value.

Can I eat king mackerel raw?

It is not recommended to eat king mackerel raw due to potential parasites and high mercury levels.

What are the signs of freshness in king mackerel?

Fresh king mackerel should have a mild smell, firm flesh, and bright, clear eyes.

Is king mackerel sustainable?

Sustainability varies by fishing practices; check for certifications like MSC to ensure responsible sourcing.

How should I store leftover king mackerel?

Store cooked king mackerel in an airtight container in the refrigerator for up to 3 days.

What are some good side dishes to serve with grilled king mackerel?

Grilled vegetables, quinoa salad, or a fresh green salad pair well with king mackerel.

Related Superfoods
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Comparisons
King Mackerel Steak (Grilled) vs Alaska Plaice Fillet King Mackerel Steak (Grilled) vs Albacore Tuna King Mackerel Steak (Grilled) vs Albacore Tuna
Nutrients
Protein in King Mackerel Steak (Grilled) Calories in King Mackerel Steak (Grilled) Vitamin-c in King Mackerel Steak (Grilled) Magnesium in King Mackerel Steak (Grilled)
Featured Guides
Health Benefits of King Mackerel Steak (Grilled) Healthy Recipes with King Mackerel Steak (Grilled)