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Raw Mackerel Loin
Fish
Nutri-ScoreA

Raw Mackerel Loin

Scomber scombrus

Clinical Encyclopedia

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

Raw Mackerel Loin provides 305 kcal, 25g 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.

Raw mackerel loin is a rich source of omega-3 fatty acids, high-quality protein, and essential vitamins and minerals. It is known for its distinctive flavor and is often used in sushi and sashimi.

Also known as:
Atlantic mackerelMackerel fillet
Scientific NameScomber scombrus
Region of OriginNorth Atlantic Ocean
Popular Comparisons:
Raw Mackerel LoinRaw Mackerel LoinVSAlaska Plaice FilletAlaska Plaice FilletRaw Mackerel LoinRaw Mackerel LoinVSAlbacore TunaAlbacore TunaRaw Mackerel LoinRaw Mackerel LoinVSAlbacore White TunaAlbacore White TunaRaw Mackerel LoinRaw Mackerel LoinVSAlbacore White Tuna LoinAlbacore White Tuna LoinRaw Mackerel LoinRaw Mackerel LoinVSAmberjack Yellowtail FilletAmberjack Yellowtail FilletRaw Mackerel LoinRaw Mackerel LoinVSAmerican PlaiceAmerican PlaiceRaw Mackerel LoinRaw Mackerel LoinVSAmerican Plaice FilletAmerican Plaice FilletRaw Mackerel LoinRaw Mackerel LoinVSAnchoviesAnchoviesRaw Mackerel LoinRaw Mackerel LoinVSArctic CharArctic CharRaw Mackerel LoinRaw Mackerel LoinVSArctic Char FilletArctic Char Fillet

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories305 kcal
Water
62%
Fiber0g
Total47.0g
Protein
25g(53%)
Fats
22g(47%)
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 D360 IU (90%)
Vitamin B1219 µg (790%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Selenium40 µg (73%)
Phosphorus200 mg (29%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Rich in omega-3 fatty acids, which are beneficial for heart health and reducing inflammation.
✓High protein content supports muscle growth and repair.
✓Contains essential vitamins like B12 and D, crucial for energy metabolism and bone health.
✓Selenium content helps protect cells from oxidative stress and supports immune function.

Possible Risks & Side Effects

!High mercury levels in some fish can pose a risk, especially for pregnant women and young children.
!Raw fish may carry parasites or bacteria, so proper sourcing and handling are essential.

How to Prepare & Consume

Best enjoyed raw in sushi or sashimi, or lightly seared to preserve its delicate flavor and texture.

Smart Selection & Storage

How to Select

Choose mackerel with bright, clear eyes, shiny skin, and a fresh ocean smell. Avoid any fish with dull skin or a strong fishy odor.

How to Store

Store raw mackerel in the coldest part of the refrigerator and consume within 1-2 days. For longer storage, freeze it.

Myths vs Realities

MythEating raw fish is always dangerous.
RealityWhen sourced from reputable suppliers and handled properly, raw fish can be safe to eat.
MythAll fish contain high levels of mercury.
RealityWhile some fish do contain mercury, many types, including mackerel, have lower levels.
MythYou should avoid fish if you're pregnant.
RealityPregnant women can safely consume certain fish, including mackerel, in moderation, focusing on low-mercury options.

Healthy Recipes

Citrus Marinated Raw Mackerel Salad

This refreshing salad features raw mackerel loin marinated in a zesty citrus dressing, served over a bed of mixed greens and topped with avocado slices.

Ingredients
  • 200g raw mackerel loin
  • 1 orange, juiced
  • 1 lemon, juiced
  • 1 tablespoon olive oil
  • 100g mixed salad greens
  • 1 avocado, sliced
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, combine orange juice, lemon juice, olive oil, salt, and pepper to create the marinade.
  2. 2. Slice the raw mackerel loin into thin pieces and marinate for 15 minutes.
  3. 3. Arrange the mixed greens on a plate, top with marinated mackerel, and garnish with avocado slices.

Spicy Raw Mackerel Sushi Rolls

These sushi rolls feature raw mackerel loin paired with spicy mayo and cucumber, wrapped in nori and sushi rice for a deliciously healthy treat.

Ingredients
  • 150g raw mackerel loin
  • 1 cup sushi rice
  • 2 sheets nori
  • 1 cucumber, julienned
  • 2 tablespoons spicy mayo
  • Rice vinegar, for seasoning
Instructions
  1. 1. Cook sushi rice according to package instructions and season with rice vinegar.
  2. 2. Lay a sheet of nori on a bamboo mat, spread a thin layer of sushi rice, and add mackerel, cucumber, and spicy mayo.
  3. 3. Roll tightly, slice into pieces, and serve with soy sauce.

Raw Mackerel Ceviche with Mango

This vibrant ceviche combines raw mackerel loin with fresh mango, lime juice, and cilantro for a tropical twist on a classic dish.

Ingredients
  • 200g raw mackerel loin
  • 1 ripe mango, diced
  • Juice of 2 limes
  • 1/4 cup chopped cilantro
  • 1 small red onion, finely chopped
  • Salt to taste
Instructions
  1. 1. Dice the raw mackerel loin and place it in a bowl with lime juice, allowing it to marinate for 15 minutes.
  2. 2. Add diced mango, cilantro, red onion, and salt to the bowl and mix gently.
  3. 3. Serve chilled with tortilla chips or on its own.

Raw Mackerel Loin Tartare

This elegant tartare features finely chopped raw mackerel loin mixed with capers, shallots, and a hint of mustard, served with whole grain crackers.

Ingredients
  • 150g raw mackerel loin
  • 1 tablespoon capers, chopped
  • 1 shallot, finely chopped
  • 1 teaspoon Dijon mustard
  • 1 tablespoon olive oil
  • Whole grain crackers for serving
Instructions
  1. 1. Finely chop the raw mackerel loin and place it in a bowl.
  2. 2. Add capers, shallots, mustard, and olive oil, mixing until well combined.
  3. 3. Serve the tartare with whole grain crackers on the side.

Grilled Raw Mackerel with Quinoa Salad

This dish features grilled raw mackerel loin served alongside a nutritious quinoa salad with cherry tomatoes, cucumber, and parsley.

Ingredients
  • 200g raw mackerel loin
  • 1 cup cooked quinoa
  • 100g cherry tomatoes, halved
  • 1 cucumber, diced
  • 1/4 cup parsley, chopped
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the grill and season the raw mackerel loin with salt and pepper.
  2. 2. Grill the mackerel for about 3-4 minutes on each side until cooked through.
  3. 3. In a bowl, combine quinoa, cherry tomatoes, cucumber, parsley, lemon juice, salt, and pepper, and serve with the grilled mackerel.

Raw Mackerel Loin Poke Bowl

This poke bowl features marinated raw mackerel loin served over brown rice with avocado, edamame, and seaweed salad for a nutritious meal.

Ingredients
  • 150g raw mackerel loin
  • 1 cup cooked brown rice
  • 1/2 avocado, sliced
  • 1/2 cup edamame
  • 1/4 cup seaweed salad
  • Soy sauce for drizzling
Instructions
  1. 1. Slice the raw mackerel loin and marinate briefly in soy sauce.
  2. 2. In a bowl, layer cooked brown rice, marinated mackerel, avocado, edamame, and seaweed salad.
  3. 3. Drizzle with additional soy sauce and serve.

Raw Mackerel Loin and Avocado Toast

This simple yet delicious toast features raw mackerel loin and creamy avocado on whole grain bread, topped with sesame seeds.

Ingredients
  • 100g raw mackerel loin
  • 1 ripe avocado
  • 2 slices whole grain bread
  • 1 tablespoon sesame seeds
  • Salt and pepper to taste
Instructions
  1. 1. Toast the whole grain bread until golden brown.
  2. 2. Mash the avocado and spread it evenly on the toast, seasoning with salt and pepper.
  3. 3. Top with slices of raw mackerel loin and sprinkle with sesame seeds.

Raw Mackerel Loin with Spicy Cauliflower Rice

This dish features raw mackerel loin served over spicy cauliflower rice, packed with flavor and nutrients.

Ingredients
  • 200g raw mackerel loin
  • 1 head cauliflower, grated
  • 1 tablespoon olive oil
  • 1 teaspoon chili flakes
  • 1/4 cup green onions, chopped
  • Salt to taste
Instructions
  1. 1. In a skillet, heat olive oil and sauté grated cauliflower with chili flakes and salt for about 5 minutes.
  2. 2. Slice the raw mackerel loin and serve over the spicy cauliflower rice.
  3. 3. Garnish with chopped green onions.

Raw Mackerel Loin Tacos with Slaw

These tacos feature raw mackerel loin topped with a crunchy slaw made from cabbage, carrots, and a tangy lime dressing.

Ingredients
  • 150g raw mackerel loin
  • 2 small corn tortillas
  • 1 cup cabbage, shredded
  • 1 carrot, grated
  • Juice of 1 lime
  • 1 tablespoon olive oil
  • Salt to taste
Instructions
  1. 1. In a bowl, combine shredded cabbage, grated carrot, lime juice, olive oil, and salt to make the slaw.
  2. 2. Slice the raw mackerel loin and warm the corn tortillas.
  3. 3. Assemble the tacos by placing mackerel on the tortillas and topping with slaw.

Raw Mackerel Loin and Beetroot Carpaccio

This visually stunning dish features thinly sliced raw mackerel loin served with roasted beetroot and a drizzle of balsamic reduction.

Ingredients
  • 150g raw mackerel loin
  • 1 medium beetroot, roasted and sliced
  • 1 tablespoon balsamic reduction
  • Arugula for garnish
  • Salt and pepper to taste
Instructions
  1. 1. Thinly slice the raw mackerel loin and arrange it on a plate.
  2. 2. Layer the roasted beetroot slices around the mackerel.
  3. 3. Drizzle with balsamic reduction, season with salt and pepper, and garnish with arugula.

Frequently Asked Questions (FAQ)

Is raw mackerel safe to eat?

Yes, as long as it is sourced from reputable suppliers and handled properly to minimize the risk of parasites.

How should I store raw mackerel?

Store it in the refrigerator at temperatures below 40°F (4°C) and consume it within 1-2 days for optimal freshness.

What are the health benefits of eating mackerel?

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

Can I freeze raw mackerel?

Yes, you can freeze raw mackerel for up to 3 months. Ensure it is well-wrapped to prevent freezer burn.

How do I know if mackerel is fresh?

Fresh mackerel should have a clean, ocean-like smell, firm flesh, and bright, clear eyes.

What is the best way to prepare mackerel?

Mackerel can be enjoyed raw, grilled, or baked. It pairs well with citrus and herbs.

Is mackerel high in mercury?

Mackerel generally has lower mercury levels compared to larger fish, but it's still advisable to limit consumption for pregnant women.

What dishes can I make with mackerel?

Mackerel can be used in sushi, salads, or grilled dishes, and is often paired with soy sauce or citrus.

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