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Smoked Mackerel Loin
Fish
Nutri-ScoreA

Smoked Mackerel Loin

Scomber scombrus

Clinical Encyclopedia

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

Smoked 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.

Smoked mackerel loin is a rich source of omega-3 fatty acids and high-quality protein, making it a nutritious choice for heart health and muscle maintenance.

Also known as:
Smoked MackerelMackerel Fillet
Scientific NameScomber scombrus
Region of OriginUnited Kingdom
Popular Comparisons:
Smoked Mackerel LoinSmoked Mackerel LoinVSAlaska Plaice FilletAlaska Plaice FilletSmoked Mackerel LoinSmoked Mackerel LoinVSAlbacore TunaAlbacore TunaSmoked Mackerel LoinSmoked Mackerel LoinVSAlbacore White TunaAlbacore White TunaSmoked Mackerel LoinSmoked Mackerel LoinVSAlbacore White Tuna LoinAlbacore White Tuna LoinSmoked Mackerel LoinSmoked Mackerel LoinVSAmberjack Yellowtail FilletAmberjack Yellowtail FilletSmoked Mackerel LoinSmoked Mackerel LoinVSAmerican PlaiceAmerican PlaiceSmoked Mackerel LoinSmoked Mackerel LoinVSAmerican Plaice FilletAmerican Plaice FilletSmoked Mackerel LoinSmoked Mackerel LoinVSAnchoviesAnchoviesSmoked Mackerel LoinSmoked Mackerel LoinVSArctic CharArctic CharSmoked Mackerel LoinSmoked Mackerel LoinVSArctic Char FilletArctic Char Fillet

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories305 kcal
Water
63%
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 D16 µg (80%)
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 cardiovascular health and can help reduce inflammation.
✓High in protein, supporting muscle repair and growth, making it ideal for athletes and active individuals.
✓Contains vitamin D, which is crucial for bone health and immune function.
✓A good source of selenium, an antioxidant that helps protect cells from damage.

Possible Risks & Side Effects

!High sodium content due to the smoking process, which may be a concern for individuals with hypertension.
!May contain environmental contaminants like mercury; consumption should be moderated, especially in pregnant women.

How to Prepare & Consume

Best enjoyed cold in salads or sandwiches, or gently heated to maintain moisture and flavor.

Smart Selection & Storage

How to Select

Choose smoked mackerel that is firm and moist, with a fresh smell. Avoid any that appear dry or have an off odor.

How to Store

Store in the refrigerator and consume within a few days after opening. If freezing, wrap tightly to prevent freezer burn.

Myths vs Realities

MythSmoked fish is unhealthy due to high fat content.
RealityWhile it contains fats, they are primarily healthy omega-3s.
MythAll smoked fish are high in mercury.
RealityMercury levels vary; mackerel is generally lower than larger fish.
MythSmoked fish is not safe to eat.
RealityAs long as it is properly prepared and stored, smoked fish is safe.

Healthy Recipes

Smoked Mackerel Salad with Avocado and Quinoa

A refreshing salad combining the rich flavors of smoked mackerel with creamy avocado and protein-packed quinoa, perfect for a light lunch.

Ingredients
  • 200g smoked mackerel loin, flaked
  • 1 cup cooked quinoa
  • 1 ripe avocado, diced
  • 2 cups mixed salad greens
  • 1/4 cup cherry tomatoes, halved
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine the cooked quinoa, flaked smoked mackerel, diced avocado, salad greens, and cherry tomatoes.
  2. 2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
  3. 3. Drizzle the dressing over the salad, toss gently, and serve immediately.

Smoked Mackerel and Sweet Potato Cakes

These savory cakes blend smoked mackerel with sweet potatoes and herbs, offering a nutritious twist on traditional fish cakes.

Ingredients
  • 200g smoked mackerel loin, flaked
  • 1 large sweet potato, cooked and mashed
  • 1/4 cup breadcrumbs
  • 1 egg, beaten
  • 2 tablespoons fresh dill, chopped
  • Salt and pepper to taste
  • Olive oil for frying
Instructions
  1. 1. In a bowl, mix the flaked smoked mackerel, mashed sweet potato, breadcrumbs, beaten egg, dill, salt, and pepper until well combined.
  2. 2. Form the mixture into small patties.
  3. 3. Heat olive oil in a skillet over medium heat and fry the patties until golden brown on both sides, about 4-5 minutes per side.

Smoked Mackerel Pâté on Whole Grain Toast

A creamy and flavorful smoked mackerel pâté served on whole grain toast, perfect for a healthy snack or appetizer.

Ingredients
  • 150g smoked mackerel loin, skin removed
  • 100g cream cheese, low-fat
  • 1 tablespoon lemon juice
  • 1 tablespoon capers, rinsed
  • Fresh dill for garnish
  • Whole grain bread, toasted
Instructions
  1. 1. In a food processor, blend the smoked mackerel, cream cheese, lemon juice, and capers until smooth.
  2. 2. Spread the pâté generously on toasted whole grain bread.
  3. 3. Garnish with fresh dill and serve immediately.

Smoked Mackerel and Spinach Frittata

A protein-rich frittata packed with smoked mackerel and spinach, making it a perfect dish for breakfast or brunch.

Ingredients
  • 4 eggs
  • 100g smoked mackerel loin, flaked
  • 1 cup fresh spinach, chopped
  • 1/4 cup milk
  • Salt and pepper to taste
  • Olive oil for cooking
Instructions
  1. 1. Preheat the oven to 180°C (350°F).
  2. 2. In a bowl, whisk together eggs, milk, salt, and pepper.
  3. 3. In an oven-safe skillet, heat olive oil and sauté the spinach until wilted, then add the flaked mackerel.
  4. 4. Pour the egg mixture over the spinach and mackerel, cook for 2-3 minutes, then transfer to the oven and bake for 15-20 minutes until set.

Smoked Mackerel Tacos with Cabbage Slaw

Delicious smoked mackerel tacos topped with a crunchy cabbage slaw, offering a healthy and flavorful twist on traditional tacos.

Ingredients
  • 200g smoked mackerel loin, flaked
  • 4 small corn tortillas
  • 1 cup green cabbage, shredded
  • 1/2 cup carrots, grated
  • 2 tablespoons lime juice
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, combine shredded cabbage, grated carrots, lime juice, olive oil, salt, and pepper to make the slaw.
  2. 2. Warm the corn tortillas in a skillet or microwave.
  3. 3. Fill each tortilla with flaked smoked mackerel and top with the cabbage slaw before serving.

Smoked Mackerel and Chickpea Salad

A hearty salad featuring smoked mackerel and chickpeas, drizzled with a zesty lemon dressing for a nutritious meal.

Ingredients
  • 200g smoked mackerel loin, flaked
  • 1 can chickpeas, drained and rinsed
  • 1/2 red onion, diced
  • 1/4 cup parsley, chopped
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine flaked smoked mackerel, chickpeas, red onion, and parsley.
  2. 2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
  3. 3. Drizzle the dressing over the salad, toss gently, and serve chilled or at room temperature.

Smoked Mackerel and Asparagus Pasta

A light pasta dish with smoked mackerel and asparagus, tossed in a lemon and garlic sauce for a quick and healthy dinner.

Ingredients
  • 200g whole grain pasta
  • 150g smoked mackerel loin, flaked
  • 1 bunch asparagus, trimmed and cut into pieces
  • 2 cloves garlic, minced
  • 2 tablespoons olive oil
  • Juice of 1 lemon
  • Salt and pepper to taste
Instructions
  1. 1. Cook the whole grain pasta according to package instructions, adding asparagus for the last 3 minutes of cooking.
  2. 2. In a skillet, heat olive oil and sauté garlic until fragrant.
  3. 3. Drain the pasta and asparagus, then toss with the garlic oil, flaked smoked mackerel, lemon juice, salt, and pepper before serving.

Smoked Mackerel and Beetroot Salad

A vibrant salad featuring smoked mackerel and roasted beetroot, drizzled with a balsamic vinaigrette for a nutritious meal.

Ingredients
  • 200g smoked mackerel loin, flaked
  • 2 medium beetroots, roasted and sliced
  • 2 cups arugula (rocket)
  • 1/4 cup walnuts, toasted
  • 2 tablespoons balsamic vinegar
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine arugula, sliced beetroot, flaked smoked mackerel, and toasted walnuts.
  2. 2. In a small bowl, whisk together balsamic vinegar, olive oil, salt, and pepper.
  3. 3. Drizzle the dressing over the salad, toss gently, and serve immediately.

Smoked Mackerel and Cauliflower Rice Bowl

A healthy bowl featuring smoked mackerel served over cauliflower rice, topped with fresh herbs and a squeeze of lemon.

Ingredients
  • 200g smoked mackerel loin, flaked
  • 2 cups cauliflower rice
  • 1/4 cup fresh parsley, chopped
  • 1 tablespoon olive oil
  • Juice of 1 lemon
  • Salt and pepper to taste
Instructions
  1. 1. In a skillet, heat olive oil and sauté cauliflower rice for 5-7 minutes until tender.
  2. 2. In bowls, layer the cauliflower rice, flaked smoked mackerel, and sprinkle with fresh parsley.
  3. 3. Drizzle with lemon juice, season with salt and pepper, and serve warm.

Frequently Asked Questions (FAQ)

Is smoked mackerel healthy?

Yes, it is high in omega-3 fatty acids and protein, making it a healthy choice.

How should I store smoked mackerel?

Keep it refrigerated and consume within 2-3 days after opening.

Can I eat smoked mackerel during pregnancy?

Yes, but limit intake due to potential mercury content.

What are the best ways to serve smoked mackerel?

It can be served in salads, on toast, or as part of a seafood platter.

How long does smoked mackerel last?

Unopened, it can last several weeks; once opened, consume within 2-3 days.

Is smoked mackerel high in sodium?

Yes, it typically contains high levels of sodium due to the smoking process.

Can I freeze smoked mackerel?

Yes, it can be frozen, but may lose some texture and flavor.

What nutrients are in smoked mackerel?

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

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