Are you looking for a delicious and healthy way to meet your daily protein needs? Look no further than 1 fillet of Spanish Mackerel! This canned fish provides 231 calories in each serving, making it a great option for anyone looking for a low calorie protein source.

But that's not all - Spanish Mackerel is also packed with essential nutrients that can support a healthy and balanced diet. Each serving contains high levels of omega-3 fatty acids, vitamin D, and vitamin B12, which all play important roles in maintaining good health. And since it's canned, it's an affordable and convenient option for busy weeknights.

Read on to learn more about the nutritional value of Spanish Mackerel, its health and weight loss benefits, and tips for incorporating it into your diet.

Calories in Spanish Mackerel Fillet

As mentioned earlier, 1 fillet of Spanish Mackerel (drained solids, canned) contains approximately 231 calories. This makes it a great choice for anyone who is trying to watch their caloric intake, while still getting the necessary nutrients and protein they need to feel satisfied. It's important to note that the calorie count may vary slightly depending on the brand or type of canned Spanish Mackerel you purchase. Always be sure to read the nutrition label carefully before making any dietary decisions.

Spanish Mackerel Fillet Serving Size

The recommended serving size for 1 fillet of Spanish Mackerel (drained solids, canned) is approximately 3.75 ounces or 106 grams. This serving size provides approximately 16 grams of protein and 10 grams of healthy fats, making it a great option for anyone looking to maintain or improve their overall health and wellness. As always, it's important to make sure that you are getting enough of the necessary vitamins and minerals in your diet as well. Be sure to pair your Spanish Mackerel with plenty of fresh veggies, fruits, and other nutritious foods.

Spanish Mackerel Fillet Nutritional Value

In addition to being low in calories and high in protein, Spanish Mackerel is also packed with essential vitamins and minerals. Each serving contains approximately 1.35 grams of omega-3 fatty acids, 8.06 micrograms of vitamin D, and 7.37 micrograms of vitamin B12. These nutrients all play important roles in maintaining healthy brain function, supporting strong bones and muscles, and providing the body with the energy and nutrients it needs to thrive. Spanish Mackerel is also a good source of calcium, iron, and potassium, making it a well-rounded and nutritious food option.

Spanish Mackerel Fillet Health Benefits

There are numerous health benefits associated with incorporating Spanish Mackerel into your regular diet. As mentioned earlier, the fish is a great source of essential vitamins and minerals that play important roles in overall physical and mental health. In addition, Spanish Mackerel is rich in omega-3 fatty acids, which have been shown to be beneficial for heart health and brain function. These fatty acids can help to reduce inflammation, lower blood pressure, and reduce the risk of heart disease and stroke. They may also help to improve memory, cognition, and mood.

Spanish Mackerel Fillet Weight Loss Benefits

If you are trying to lose weight, Spanish Mackerel is a great food choice to incorporate into your diet. Not only is it low in calories and high in protein, which can help to keep you feeling full and satisfied, but it's also a good source of healthy fats. These fats help to support overall health and wellness, while also helping to reduce inflammation and improve heart health. Additionally, the omega-3 fatty acids found in Spanish Mackerel can help to improve insulin sensitivity, which may help to reduce the risk of developing type 2 diabetes.

Spanish Mackerel Fillet Macronutrients

In addition to being a great source of protein, Spanish Mackerel is also packed with healthy fats, including omega-3 fatty acids. Each serving of Spanish Mackerel (drained solids, canned) provides approximately 16 grams of protein, 10 grams of fat, and 0 grams of carbohydrates. This makes it a great option for anyone looking to maintain a low-to-moderate carbohydrate diet, while still getting the necessary nutrients and energy they need to thrive.

Spanish Mackerel Fillet Micronutrients

In addition to being a great source of protein and healthy fats, Spanish Mackerel is also loaded with important micronutrients that can support overall health and wellness. Each serving of Spanish Mackerel (drained solids, canned) provides approximately 8.06 micrograms of vitamin D, 7.37 micrograms of vitamin B12, 0.2 milligrams of iron and 16 milligrams of calcium. These vitamins and minerals are essential for strong bones, healthy skin, and overall physical and mental well-being.

Spanish Mackerel Fillet Cooking Methods

There are numerous ways to prepare Spanish Mackerel, depending on your personal preferences and dietary needs. One popular option is to simply drain the canned fish and mix it with fresh veggies, such as tomatoes, cucumbers, and avocado, for a quick and easy salad. You can also add it to a warm stir-fry with garlic, ginger, and other spices for a hearty and flavorful meal. Other options include grilling the fillets with a little bit of olive oil and lemon juice, baking them with your favorite seasonings, or using them to make a delicious and healthy fish burger.

Spanish Mackerel Fillet Flavor Pairings

When it comes to pairing Spanish Mackerel with other foods, there are plenty of options to consider. For a light and refreshing meal, try pairing your Spanish Mackerel with fresh herbs, such as parsley or cilantro, and a squeeze of lime juice. You can also mix it with your favorite spices and vegetables for a hearty and filling meal. And if you're looking for a little bit of sweetness, consider pairing your Spanish Mackerel with fresh pineapple or mango for a delicious and satisfying flavor combination.

Spanish Mackerel Fillet Recipe Ideas

Looking for some tasty and nutritious recipe ideas to incorporate Spanish Mackerel into your diet? Here are a few to consider: - Spanish Mackerel Salad: Combine drained Spanish Mackerel fillets with fresh mixed greens, cherry tomatoes, sliced cucumbers, and sliced avocado. Drizzle with your favorite vinaigrette and serve. - Spiced Spanish Mackerel Stir Fry: Drain Spanish Mackerel fillets and cook in a wok with garlic, ginger, sliced peppers, and other spices. Serve over brown or white rice.