As a seafood lover and home cook, I’m always interested in learning more about the taste, texture, and culinary versatility of fish that fly under the radar Mackerel is one of those under-appreciated ocean dwellers that deserves more attention for its nutrition and full flavor While mackerel has a reputation for being overly “fishy,” when fresh this fatty fish has a pleasantly robust taste. The rich meat takes well to bold spices and cooking methods. Let’s delve into the distinctive flavor profile of mackerel and the best ways to cook it.
Mackerel refers to a family of more than 30 species of fish found in temperate and tropical waters worldwide. Some of the most common varieties eaten include King mackerel, Spanish mackerel, and Atlantic mackerel. These fast-moving, migratory fish travel in large schools and have a torpedo-shaped body with dark vertical stripes. They average about 1 to 3 pounds in size.
While not as trendy as salmon, mackerel has long been an important commercial fish with high catches worldwide. It’s especially popular in Europe and Japan. Spain, Norway, and Japan lead global mackerel exports.
The Assertive, Omega-3 Rich Flavor
So what does mackerel actually taste like? The flesh has a robust flavor and firm, meaty texture The high natural oil content gives it a rich mouthfeel. Some key flavor descriptors for mackerel include
- Strong, fishy
- Oily, fatty
- Rich
- Meaty
- Omega-3 taste
The assertive flavor comes from the high percentage of fat, particularly heart-healthy omega-3s. Fresh mackerel has a clean, briny taste that’s more savory than low-fat white fish. There’s a noticeable “fish oil” flavor. It’s oilier than salmon with a slightly lower fat content. The flesh ranges from deep red to pale pink depending on species.
Flavor Maximized When Super Fresh
Mackerel has a short shelf life and is best when freshly caught. It’s imperative to eat really fresh mackerel to appreciate its oceanic flavor. The taste declines rapidly as the flesh degrades. Signs of past-prime mackerel include dull eyes, soft flesh, strong odor, and discoloration. Mackerel’s strong natural flavors make it one of those love-it-or-hate-it fish. Enjoy it as sashimi or ceviche when absolutely fresh.
Stands Up to Bold Preparations
While mackerel shines when simply prepared, its robust meat also suits bolder cooking methods and global flavors. The assertive taste pairs well with:
- Strong spices – chiles, cumin, curry, Cajun seasoning
- Citrus – balances oiliness
- Aromatics – garlic, ginger, shallots
- Tomatoes, olives, capers – Mediterranean flavors
- Teriyaki, miso, soy sauce – Japanese influences
From hot smoked mackerel pâté to Cajun blackened mackerel, this fish can handle the heat. Go beyond basic steaming or baking with flavors that complement its rich character.
Nutritional Benefits of Mackerel
In addition to its full flavor, mackerel provides stellar nutritional value. Health benefits of mackerel include:
- Extremely high in omega-3s – over 1 gram per 3oz serving
- Good source of protein, vitamins D, B12 and selenium
- Low mercury levels
- High in antioxidants, zinc, iron, and magnesium
- Considered a sustainable seafood choice
The oil-rich meat delivers anti-inflammatory omega-3s along with numerous other nutrients. Mackerel provides the wellness bonuses of fatty fish in a budget-friendly form.
Mackerel Shines With Simplicity
When it comes to cooking fresh mackerel at home, simple is often best. Quick-cooking, wet heat methods like steaming, poaching, and pan-frying work well. I like to keep the seasoning basic too – a squeeze of lemon and sprinkle of salt and pepper. Here are some go-to preparations:
- Pan-seared mackerel fillets – Cook skin-side down first to crisp
- Miso-glazed grilled mackerel – Grill over charcoal or wood for extra flavor
- Poached mackerel in aromatic broth – Low simmer in dashi, wine, or herbs
- Quick-pickled mackerel – Thin slices, pickled 15 mins in rice vinegar
- Hot smoked mackerel – Smoke 2 hrs until flaky; enjoy chilled
Mackerel’s lusciously fatty flesh brings its own flavor to the table. Let the fish’s essence shine through with uncomplicated seasoning and cooking techniques.
An Underrated Choice Worth Seeking Out
For an affordable fish that’s loaded with omega-3s and boasts a wonderfully rich, savory taste of the sea, look no further than mackerel. Sustainably caught and delicious when ultra-fresh, mackerel delivers on nutrition and flavor. With its robust character, mackerel stands up to bold global seasoning blends too. The next time I spot mackerel at the market, I’ll happily take some home for an easy yet satisfying weeknight meal.
Is Mackerel Good for You?
In short, yes. These little silver swimmers are good for your brain, heart, muscles, and the way your cells work all over your body. Here’s a few specific reasons to give mackerel a try.
Helps keep the brain and nervous system healthy
Mackerel has a lot of omega-3 fatty acids, which are a type of polyunsaturated fat that is found in all of your cells and help them work well. Omega-3s are important for brain development while you’re pregnant and in the first few years of life. They may even help keep Attention-Deficit/Hyperactivity Disorder (ADHD) from happening. Mackerel also provide choline, a nutrient involved in regulating memory, mood and muscle control.
EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), the two most well-known types of omega-3s, have been shown to protect the heart the best. The Food and Agriculture Organization of the United Nations says that getting 250 milligrams of EPA and DHA every day lowers the risk of heart disease. It’s easy to see why the American Heart Association says adults should eat two servings of mackerel a week: 100 grams of it has 898 mg of EPA and 1,401 mg of DHA.
May protect against type 2 diabetes
A study in the journal Nature Reviews Cardiology found that polyunsaturated fatty acids, which are found in large amounts in mackerel, lower the risk of getting type 2 diabetes.
Builds and repairs muscles
Your body can build and repair muscles while you sleep if you eat about 20 grams of protein before bed. Mackerel is a healthy snack before bed because it has over 20 grams of protein per serving. We know it sounds weird, but science says it’s good for you. Mackerel is also a source of the amino acids called leucines, which promote muscle growth too.
Is Canned Mackerel Good for You?
Yes. Mackerel that has been cooked and canned still has all of the health benefits of fresh mackerel, like the protein and omega-3 fatty acids that are so important for your body. Also, mackerel in a can is ready to eat and simple to find or pack, so you’ll probably eat it more often. Most canned mackerel is salted and highly flavorful, so the recommended serving size is small. If you have trouble with sodium, watch how much you eat. The daily limit for sodium is 3 to 5 grams, or less if you have high blood pressure.
Mackerel Taste Test: Skin vs. No Skin
What does canned mackerel taste like?
Canned mackerel is milder than other canned varieties such as a tuna. Of course, the final taste is dictated by the solution or brine in the can. However, it is still chewy and has a firm texture. Nutrition value of mackerel compared to others. Mackerel has excellent nutritional value compared to other saltwater fishes.
What fish taste like mackerel?
Fish such as sardines, herring, and anchovies share similar taste profiles with mackerel. All these fish are oily and have a strong, distinct flavor. If you enjoy the taste of mackerel, you may also find these fish to be enjoyable.
What does mackerel smell like?
Compared to salmon, Mackerel is relatively oily and has a fishy odor, especially when it’s not fresh. Raw ones have less odor compared to cooked ones. Unless you live near the sea, getting a fresh Mackerel seems less likely. What Does Mackerel Taste Like? Despite its fishy smell, Mackerel has excellent taste.
What is the difference between tuna & mackerel?
Its taste is often described as rich and oily, whereas tuna has a milder flavor, more akin to a meaty texture. Both fish are high in omega-3 fatty acids, but mackerel has a higher fat content which contributes to its bold taste. Mackerel and salmon are both oily fish, rich in nutrients and flavorful.