The Fresh Food Club
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Mackerel

In season all year

Food Description:

It wasn't until the end of the 19th century that mackerel became popular, when there was a huge boom in the market as ships started carrying ice on board so it could be sold fresh. A sleek, oily fish that inhabits waters of the Pacific and Atlantic oceans, there are many species of mackerel including the king mackerel, Spanish mackerel and Atlantic mackerel.

Note about amines: Fresh seafood has low amine levels, but when older than two days the amine content rises to moderate, and any fish that has been frozen has high levels.

General Information:

Category: Seafood - Finfish
To Buy: Mackerel is particularly perishable, so should be refrigerated as quickly as possible. Fresh mackerel should be stiff, it shouldn't bend when held by head and tail. Available whole or as fillets, mackerel should smell fresh, like the ocean, but not fishy. They should appear shiny but have no slime, and the flesh firm.
To Store: Store in the refrigerator cleaned and well-wrapped for up to two days, or in the freezer for two months. Use lined freezer paper and wrap fish tightly from head to tail with at least two layers of paper.
Tips and Tricks: The taste of strong mackerel can be lessened by marinating in citrus and vinegar.

Nutrition (Per serve):

Weight (grams): 160
Carbohydrates, g: 0.0
Fat (g): 8.0
Monosaturated Fat , g: 0.5
Vitamin B2: Aids in the metabolism of fats, protein and carbohydrate. Also involved in maintaining mucous membranes and body tissues, good vision and health of skin.
Vitamin D: Produced in the body by the action of UV light on the skin. Necessary for the absorption of calcium and the regulation of phosphorus; this action maintains bone and teeth health as well as nervous system, heart and muscles and blood clotting functions. Contraindications: Taken in excess will accumulate in the body and cause toxicity.
Potassium: Needed for normal growth and muscle and nerve contraction. Together with sodium regulates water and fluid balance in the body.
Phosphorus: Closely related to calcium, this mineral is an important component of bones and teeth and helps maintain the body's energy supply and pH levels.
Amines: Amines come the breakdown or fermentation of proteins. High amounts are found in cheese, chocolate, wine, beer and yeast extracts. Smaller amounts are present in some fruits and vegetables such as tomatoes, avocados, bananas. For those with sensitivities, low foods are almost never a problem, moderate and high foods may cause reactions, depending on how sensitive you are and how much is eaten. Very high foods will most often cause unwanted symptoms in sensitive individuals. Low
Glutamates: Glutamate is found naturally in many foods, as part of protein. It enhances the flavour of food, which is why foods rich in natural glutamates such as tomatoes, mushrooms and cheeses are commonly used in meals. Pure monosodium glutamate (MSG) is used as an additive to artificially flavour many processed foods, and should be avoided, especially in sensitive individuals as it can cause serious adverse reactions. n/a
Energy (kJ): 867
Protein (g): 33.6
Saturated Fat, g : 2.2
Omega 3's (g): Polyunsaturated fatty acids essential in the diet as the body can't produce naturally. Lowers levels of harmful LDL cholesterol and blood pressure, therefore protects against heart disease. Involved in production of anti-inflammatory prostaglandins.
Niacin (B3):
Iron, mg: Main function is synthesis of red blood cells, thus delivering oxygen around the body and maintaining all bodily functions. Contraindications: Excess accumulation may play a role in development of heart disease.
Magnesium: Involved in energy production and proper functioning of muscles and nerves, magnesium also promotes the absorption of other minerals and promotes blood vessel dilation and lowers the risk of blood clots.
Sodium: Helps to maintain water levels in the body and is involved in secretion of gastric juices and nutrient transport. High amounts of sodium may lead to water retention and high blood pressure if it is not adequately excreted.
Salicylates: Naturally occurring plant chemicals found in several fruits, vegetables, nuts, herbs and spices, jams, honey, yeast extracts, tea and coffee, juices, beer and wines. Also present in flavourings, perfumes, scented toiletries and some medications. For those with sensitivities, low foods are almost never a problem, moderate and high foods may cause reactions, depending on how sensitive you are and how much is eaten. Very high foods will most often cause unwanted symptoms in sensitive individuals. Safe/negligible amount

Cooking:

Cooking Tips: An easy fish to grill due to its higher fat content and firm texture, mackerel will work well with any type of cooking, such as baking, sauteeing or pan frying.

Benefits the Following Health Conditions:*

Aches & Pains
Alzheimers Disease
Asthma
Eczema
High Blood Pressure
Premature Aging
Stress
 Acne
Anaemia
Arthritis
High Blood Cholesterol
Low Energy
Skin Conditions

* This information is sourced by a qualified naturopath. It is non prescriptive and not intended as a cure for the condition. Recommended intake is not provided. It is no substitute for the advice and treatment of a professional practitioner.



Disclaimer:
The Food Coach provides all content as is, without warranty. The Food Coach is not responsible for errors or omissions, or consequences of improper preparation, user allergies, or any other consequence of food preparation or consumption.