By: Leanne Ely
We know that we should be adding fish to our diets for optimal health, but which fish should you be reaching for?
It’s hard to go wrong as long as it’s wild fish caught in a sustainable, responsible manner, but one of the healthiest fishes you can buy is mackerel, a fatty deep water fish with a very firm flesh and a strong flavor.
Mackerel is easy to cook, it tastes great and it’s very good for you.
Let’s look at some of the health benefits of this delicious fish:
Omega-3. Mackerel is famous for being a very oily fish. It’s very high in those omega-3 fatty acids that we all should be eating more of.
Heart health. Mackerel can actually improve the condition of the heart. It lowers blood pressure and can prevent stroke.
Low in calories. A 3-ounce serving of this firm fish contains roughly 230 calories (providing it’s been cooked without added butter or sauces), which makes a fillet lower in calories than other meats.
High in protein. There are 21 grams of protein in that 3-ounce serving of mackerel and like other fishes, it contains no carbs, making it a wonderful item to add to your dinner plate.
Minerals. Mackerel contains calcium, potassium, phosphorous, magnesium and selenium. It’s a good source of folate, choline, Niacin, Vitamins A, D, K, B12 and C.
Mackerel lowers cancer-causing agents in the body, improves our immune systems and is great for brain health. Mackerel can help ease symptoms of arthritis, arthrosis and even migraine pain. Holy mackerel!
Now, one thing to be aware of when purchasing mackerel is that it is a deep water fish and depending on where it came from it may contain mercury. Pregnant women should not eat mackerel or any food that may contain mercury because it may harm the developing baby’s nervous system.
To cook mackerel, simply pan fry it at medium heat until it flakes with a fork! Or you can try this recipe from our new 10-Day PaleoBlitz!
Fish and Veggie Bake
Prep time: 10 minutes
Cook time: 15 to 17 minutes
2 firm-fleshed white fish, fresh or frozen
1/8 cup honey
1/8 cup yellow mustard
Lemon juice, to taste
1/4 cup onion, diced
1/4 cup celery, diced
1 cup shaved Brussels sprouts
3 cups cooked and diced sweet potatoes
1/4 teaspoon ground paprika
Sea salt and freshly ground black pepper to taste
1/2 teaspoon minced garlic
1/4 cup balsamic vinegar
1 tablespoon grass fed butter
COOKING INSTRUCTIONS: Preheat oven to 450 degrees.
In a small mixing bowl, whisk the honey, mustard and lemon juice.
In a medium mixing bowl, coat the fish with the honey mixture.
In a large mixing bowl, add the remaining 9 ingredients (onion through butter) and mix together thoroughly.
In a large casserole dish, add fish and top with the vegetable mix. Bake for 15 to 17 minutes, until fish flakes easily with a fork. Serve warm.