- Mar 29, 2018 -
Mackerel is a terrific protein for stir-fries. Saute veggies on high in oil until just tender. Lower heat briefly and mix in soy sauce and Asian style seasonings such as garlic, sesame oil and ginger. Remove from heat and toss in the flaked mackerel. Serve over a bed of rice or noodles.
Other Ways to Get Fishy
Use mackerel in place of other meat in a favorite casserole. Mix mackerel with cream cheese and herbs to make a nice cracker spread, or get fancy with creme fraiche, whipping cream, or other light ingredients to make mackerel pate or mousse. Add mackerel flakes to homemade pizza, or even mix it with canned tuna for a decked out tuna salad sandwich.
Mackerel can be used in any kind of seafood soup or stew. Traditionally, canned fish is used in many Southeast Asian soup recipes -- think curry and lemongrass. But there's no need to get stuck in a rut. Mackerel can be used in almost any kind of soup base. A simple soup can by made by sauteing onions and garlic, then adding a can of tomatoes. Cover with water to make a broth, then add in diced veggies of your choice. Add prepared canned mackerel and bring to a simmer. Season with salt, pepper and other spices as desired.
Has medium calorie density - this means that the amount of calories you are getting from an ounce is moderate (0.06 cal/oz).
Rich in vitamins and minerals (36.7%/cal) - a good source of Vitamin B12, Selenium, Phosphorus, Calcium, Iron and Vitamin B6.
Contains a moderate amount of risky components that may include saturated fat, cholesterol and sodium (0.02%/oz).
Good source of proteins (46% of DV/100g). This item has no fiber content (0% of DV/100g).