Mackerel: Omega-3 Powerhouse

Mackerel is a term for several species of fast-swimming, oily fish with rich flavor. Popular varieties include Atlantic, Spanish and King mackerel. Often grilled, smoked or canned.

Per 100 g (cooked): **~205 kcal**, **~19 g protein**, **~13 g fat** (rich in **EPA & DHA omega-3**), **vitamin D**, **B12**, **selenium** and **iodine**.

- **Heart health:** Omega-3s help lower triglycerides and support cardiovascular function. - **Brain support:** DHA supports cognitive health. - **Vitamin D boost:** Supports bone and immune function. - **High-quality protein:** Muscle repair and satiety.

- **Mercury levels:** King mackerel can have higher mercury—choose Atlantic or canned varieties more often. - **Strong flavor:** May be too intense for some. - **Spoils quickly:** Must be kept cold and eaten fresh or preserved.

- Grill or broil fillets with lemon and herbs. - Add canned mackerel to salads, pasta or sandwiches. - Smoke for pâtés and spreads. - Pair with citrus, mustard or pickled vegetables to balance richness.

Choose smaller Atlantic mackerel for lower mercury and milder taste. Consume fish 2–3× per week for optimal omega-3 intake.