Mackerel & Shine: A Delicious Dive into the Ocean’s Superfish

Mackerel is a saltwater fish from the same family as tuna (Scombridae), but it often flies under the radar. With a dark-pink flesh, blue-black tiger-striped back, and disco-shimmering silver belly, it’s as striking as it is affordable.

💡 Top Varieties:

• Atlantic (Boston) Mackerel

• King Mackerel

• Spanish Mackerel

A serving is 3 ounces cooked, or about ¾ cup of flaked fish. Fatty fish like anchovies, herring, mackerel, black cod, salmon, sardines, bluefin tuna, whitefish, striped bass and cobia are high in omega-3 fatty acids.

As an oily fish, mackerel loaded with Omega-3. Out of all fresh and saltwater fish, it’s got one of the highest concentration in Omega-3 acids, which lowers your blood pressure and raises your good cholesterol. In short, this oily fish is one of the healthiest seafood options available.

🌍 Eco-Friendly & Fast-Growing

Mackerel reaches breeding maturity in just 2–4 years and is mostly wild-caught using environmentally-friendly nets that don’t damage the ocean floor. It’s rated among the best choices for sustainable seafood by the Environmental Defense Fund.

🗓️ Seasonality Highlights:

• Newfoundland: August–November

• Nova Scotia: May–July

• Chesapeake Bay (Spanish Mackerel): June–October

🐟 Flavor Profile: Bold & Beautiful

Mackerel is a strong-flavored, meaty fish—oily, fatty, and packed with flavor. If you love rich, satisfying bites, this one’s for you.

🔥 Best Cooking Methods:

• Whole-grilled like branzino

• Crisped under a broiler

• Seared in cast iron

🧑‍🍳 Flavor Pairing Ideas:

Try with lime juice, acidic gremolata, nutty escabeche, or lemony tahini to balance the richness.

💪 Health Perks of Mackerel💪

🧠 Omega-3 Powerhouse

One fillet = 2,991 mg of omega-3s (EPA & DHA).

Per 100g = 2,670 mg—more than most oily fish!

🌟 Supports:

• Heart health

• Brain function

• Lower blood pressure

• Raised HDL ("good") cholesterol

👩‍⚕️ Low Toxins, High Benefits

Compared to salmon or tuna, wild-caught mackerel tends to have:

• Lower mercury

• Fewer PCBs & additives

• No antibiotics (when wild)

🧊 Frozen is Just as Good 

Nutrients are retained whether fresh or flash-frozen at sea.

🛒 Shopping Tips for Fresh Mackerel

🧐 How to Spot Fresh Fish:

• 🟦 Bright blue skin, not dull or dry

• 👀 Lively, protruding eyes

• 🩸 Rosy-red gills

• 💪 Firm, springy flesh

🧊 Ask Smart Questions:

• "What came in fresh today?"

• "Was this fish frozen at sea?"

• Request freezer stock if it looks fresher than display items.

✨ Mackerel = Glowing Skin

Rich in omega-3s, DHA, EPA, and selenium, mackerel nourishes skin from within.

💧 Supports:

• Cell membrane health

• Hormone production

• Inflammation reduction

• Collagen protection

⚖️ Weight Loss Ally

✅ High in protein, iron, and zinc

✅ A 100g serving = 305 calories & 25g healthy fat

✅ Keeps you full, fuels your body, and helps you cut back on empty calories

⚡ Boost Electrolyte Balance

🎯 400mg of magnesium per serving supports:

• Muscle and nerve function

• Hydration and pH balance

• Steady blood pressure

🛡️ Strengthen Immunity

Just one serving of mackerel delivers 55mcg of selenium:

🧬 Benefits:

• Boosts viral defense

• Supports thyroid function

• Induces apoptosis (tumor cell death)

• Reduces cancer risk

❤️ Cholesterol + Heart Helper

More than 30% of adults in the U.S. have high cholesterol.

Mackerel helps by:

❤️ Reducing LDL (bad cholesterol)

❤️ Improving HDL (good cholesterol)

❤️ Lowering blood pressure

❤️ Preventing artery blockage

🦴 Relief from Rheumatoid Arthritis

EPA & DHA in mackerel reduce inflammation by blocking leukocytes and cytokines.

💊 Clinical studies show:

• Decreased joint pain

• Less stiffness

• Better mobility

🔋 Fight Fatigue

Vitamin B12 = the energy vitamin.

A single serving of mackerel gives you over 100% of your daily B12 needs.

🧠 Supports:

• Red blood cell production

• DNA synthesis

• Mood & mental clarity

• Long-term energy

💥 Antioxidant Power: Complete You

Free radicals can cause cell damage and speed up aging. Mackerel fights back.

🛡️ With high selenium and essential fats, it helps:

• Neutralize oxidative stress

• Detoxify the liver

• Protect cellular integrity

🥫 Pro Pick: Best Canned Mackerel

✨ Wild Planet canned mackerel gets top marks for quality, sustainability, and taste.

Let mackerel take center stage in your meals—not only for its bold flavor and cooking versatility, but also for the incredible health benefits it brings to the table.

🔁 Eat oily fish like mackerel at least once a week!