Hot smoked mackerel. Calorie content per 100 grams, benefits, harms of dieting, nutrition. Recipes

Aromatic hot smoked mackerel is a popular and favorite product that helps enrich the body with a large variety of micro- and macroelements, vitamins and fatty acids.

The high calorie content of fish makes it problematic to add it to the diet, but the abundance of beneficial qualities, the main one of which is the normalization of metabolic processes, forces nutritionists to allow consumption of mackerel several times a week.

Nutritionists recommend consuming only home-cooked fish, which helps reduce the energy value and prevent harmful substances added during industrial smoking from entering the body.

Composition and nutritional value

Hot smoked mackerel is one of the most common products obtained from southern or Atlantic mackerel by hot smoking.

The calorie content of hot smoked mackerel is about 300 kcal/100 g

Mackerel (or mackerel) is a fish of the mackerel family, which belongs to the commercial species and has an elongated shape, in which the head tapers slightly towards the mouth, and a thin tail, reaching about 6 cm in length. The size of an adult mackerel is about 60 cm in length and 12 cm in width, and the widest part of the fish, located between the back and belly, grows up to 30 cm.

Depending on the habitat it varies:

• An African (southern) species of mackerel that grows to large sizes and lives in the warm waters of the Atlantic Basin and the Black Sea.
• Japanese are the smallest fish that live in the waters of the Pacific Ocean off the coast of the Japanese islands and have a blue color.
• An Australian species native to the Indian Ocean.
• Atlantic mackerel, which is the main target of Russian fishing vessels and is widespread in the waters of the Atlantic Basin.

Hot smoked mackerel is most often prepared from an Atlantic or African fish species and contains a huge amount of vitamins, minerals and fatty acids, which can improve metabolic processes and prevent the development of cardiovascular pathologies.

Mackerel contains:

The energy value of the product is about 280-317 kcal, depending on the size of the product and the method of its preparation.

Useful properties and contraindications of mackerel

The rich chemical composition undoubtedly has a positive effect on the functioning of vital processes in the body, regardless of the calorie content of mackerel. However, there are some contraindications to its use, namely: individual intolerance and allergic reactions to fish, exacerbations of heart and gastrointestinal diseases. Smoked, salted and fried mackerel is not recommended for those who have chronic liver and kidney diseases, but it can be replaced with boiled fish in small quantities. But for everyone else, mackerel is still very healthy.

It is recommended for use by people of all age groups, especially children, adolescents and pregnant women. Thanks to phosphorus, mackerel strengthens the musculoskeletal system and normalizes fat metabolism, which means that eating boiled fish in small doses promotes weight loss, so the calorie content of mackerel will be beneficial.

In addition, this fish takes part in increasing the amount of hemoglobin, destroying plaques in blood vessels, strengthening the immune system and nervous system, and also regulates blood sugar levels, improves memory and vision. Eating boiled mackerel has a positive effect on the digestive tract, hair and skin structure, as well as on our mood. On top of that, it helps DNA synthesis, strengthens the spinal cord and mucous membranes of the entire body.

Mackerel fish is also known as mackerel. It belongs to the marine varieties of fish. The fillet of this fish is extremely tasty and healthy. This fish swims in schools. It can grow up to thirty centimeters in length. The calorie content of fresh mackerel is 181 kcal per 100 grams.

Mackerel is considered a noble fish. Outwardly, it resembles a perch. And just like perch, it belongs to the Perch-like type of fish. Mackerel lives in the warm waters of the Black Sea and Marmara Sea. It is also found in the waters of Australia, Japan and America.

The chemical and vitamin composition of this fish is also very rich. Among the vitamins there are: E, PP, vitamins B, C, H. Among the microelements there are: cobalt, fluorine, iodine, zinc, manganese, iron, chromium, magnesium, phosphorus, copper, molybdenum, chromium.

The benefits and harms of the dish

Hot smoked mackerel (the average calorie content of the product is about 317 kcal), due to its high content of vitamins and minerals, helps:

• support the body's immune system;
• reduce the risk of developing cancer;
• improve visual acuity, also preventing the appearance of age-related eye changes;
• activate the body's metabolic processes;
• regulate hormonal levels;
• reduce the intensity of headaches and joint pain;
• improve blood circulation;
• lower cholesterol levels by preventing the formation of cholesterol plaques;
• remove toxic substances from the body;
• prevent the occurrence of atherosclerosis and osteoporosis;
• eliminate the severity of psoriasis;
• reduce the risk of blood clots and the development of cardiovascular pathologies;
• normalize physical blood pressure indicators.

For women, consuming hot smoked mackerel helps prevent the development of cancer tumors in the breast and reproductive organs, and also, due to the large amount of vitamins, activates the body’s own collagen and elastin, which help maintain a healthy appearance and youthful skin.

In men, mackerel stabilizes testosterone levels and increases potency.

A large amount of salt, the use of liquid smoke and marinade used for smoking make consumption of the product undesirable:

• young children with an imperfect digestive tract;
• pregnant women, due to the negative effects of chemicals used in smoking;
• persons suffering from diseases of the digestive tract and kidneys;
• if there is an individual intolerance to the product t fish oil.

Damage to smoked mackerel

Many articles have been written about how harmful smoked mackerel is. Most often they talk about the following harmful properties of the product:

• the smoke used for smoking contains specific substances that are contraindicated in case of disturbances in the gastrointestinal tract;
• the product is not recommended during pregnancy and breastfeeding, as it can cause digestive upset in mother and child;
• quite often smoked mackerel produced in violation of GOST is offered for sale. In the production of such a product, harmful “liquid smoke” is used, which, according to many doctors, can even provoke oncology;

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• some nutritionists insist on the dangers of smoked mackerel, including talking about the high concentration of carcinogens in the product;
• Due to the high salt content in the product, smoked mackerel is contraindicated for kidney disease.

How it is used in dietetics and for weight loss

Hot smoked mackerel (the calorie content of the product is quite high, but this disadvantage is compensated by a large number of useful elements) was previously strictly prohibited for use in dietary nutrition, due to the large amount of salt and high fat content of the product.

Modern dietitians are not so categorical and allow the consumption of smoked mackerel on a diet at least 1-2 times a week as a product that helps fill the body with nutrients and stimulates the formation of protein.

Only fish made from fresh or frozen raw materials is suitable for the diet.

It is recommended to prepare the product yourself or purchase it from trusted manufacturers.

Calorie content of mackerel cooked in different ways

As already mentioned, mackerel is delicious in any form. The calorie content of mackerel is about 200 kcal per 100 g. One of the most preferred methods of preparing this fish is salting. Salted mackerel is perfect for a festive table, but it will also be appropriate on a regular menu. The calorie content of salted mackerel makes it a filling dish, so even a sandwich with a piece of salted mackerel will quickly fill you up and keep you feeling full for a long time. The calorie content of salted mackerel is 260 kcal. To prepare such fish, a significant amount of salt is used, which significantly increases the calorie content of salted mackerel.

Smoked mackerel is especially tasty. This is largely due to the fat content of the fish, because as a result of smoking it is not dry, but tender and soft. However, it is worth remembering that not everyone can eat smoked fish. It is contraindicated for people suffering from gastrointestinal diseases and the point is not at all in the calorie content of smoked mackerel, but in those substances that penetrate the fish during the smoking process. Thus, the consumption of smoked mackerel should be limited if you have stomach problems. As for the calorie content of smoked mackerel, it is 221 kcal per 100 g. This is a fairly high figure, so nutritionists do not recommend including smoked mackerel in their diet for people trying to lose weight. As you can see, the calorie content of smoked mackerel is slightly lower than the calorie content of salted mackerel. However, for those who are considering how many calories are in mackerel, baked mackerel is the best choice.

Baked mackerel is very easy to prepare. The choice of ingredients may vary according to the taste preferences of the cook. For example, you can bake fish with mayonnaise, but you need to understand that the calorie content of baked mackerel will increase significantly. If you use less high-calorie ingredients for this, then the calorie content of baked mackerel will be relatively low.

For example, you can cook mackerel with garlic and lemon. For this recipe, first prepare the dressing: put the garlic through a garlic press and mix with ground black pepper. Salt, juice of half a lemon and vegetable oil are also added there. Mix everything thoroughly, and then rub the resulting mixture onto the pre-cleaned fish, both outside and inside. Then a couple of pieces of lemon and chopped herbs are placed in the belly of the fish. The fish is placed in the oven and baked for 30 minutes. The calorie content of baked mackerel prepared according to this recipe will be 180 kcal per 100 g. This is a completely dietary dish that even ardent adherents of a low-calorie diet can sometimes afford.

Thus, mackerel is a very useful product that can provide the body with many useful substances and vitamins. It is advisable to consume it, first of all, because such an amount of omega-3 acids is not so often found in other types of fish. This is all the more important because mackerel is quite affordable, unlike, say, such expensive fish as salmon or trout. The calorie content of mackerel may scare away those who are watching their figure, but if you follow the measure, then it will bring nothing but benefits to the body. 4.71 out of 5 (7 Votes)

Recommendations

Hot smoked mackerel (the calorie content of a product obtained industrially most often exceeds the energy value obtained by home smoking) should be prepared only from fresh or frozen raw materials. When choosing fish, you need to carefully evaluate the quality of the product.

Mackerel suitable for smoking should be of medium size, with an elastic and dense carcass and be distinguished by the presence of the usual “fishy” smell. Soft or loose fish have most likely already been subjected to repeated freezing, and the appearance of an unpleasant, repulsive smell of mud occurs in mackerel caught a long time ago.

It is also not recommended to purchase fish placed on the counter with ice, since this is how sellers most often disguise stale products.

Frozen fish should be defrosted naturally before cooking by transferring it from the freezer to the refrigerator for several hours. You should not defrost mackerel using a microwave.

After purchasing (or defrosting), the finished raw materials must be washed well under running water, thoroughly cleaned of scales, and then gutted, removing the entrails and head.

A hole must be made in the tail of the fish through which a 20-centimeter twine should be passed. The ends of the thread are connected in the form of a loop. This design is created for hanging and drying mackerel.

How to marinate mackerel for smoking

Before smoking, mackerel should be kept in the marinade for about 2 hours to give the fish juiciness and additional softness. Depending on your desire, you can prepare a regular or slightly tart brine:

Option 1

Required ingredients:

• cold water – 2 l;
• lemon juice – 50 ml;
• sugar and salt - 1 glass each;
• garlic – 2 cloves;
• black pepper – 2-3 peas;
• bay leaf – 3 leaves;
• onion peel - about 30 g.

Cooking method:

1. Pour water into a large saucepan and then heat it until it boils (about 90 degrees).
2. Prepared spices, onion peels and lemon juice should be added to hot water, mix everything well, and then cook on a burner set to medium power for about another 10 minutes.

3. The resulting brine needs to be cooled, and then the prepared mackerel must be placed in it, so that the surface of the fish is completely covered with water.
4. You need to marinate the mackerel for 2-3 hours.

Option 2

Required ingredients:

• cold water – 1 l;
• sugar and salt - 2 tbsp each. l. everyone;
• coriander – 1 tsp;
• bay leaf - about 10 sheets;
• cloves and pepper - 3 peas of each spice.

Cooking method:

1. Pour cold water into a deep saucepan and heat it to a boil, about 8-10 minutes. The boiled liquid should be mixed with the prepared spices, and then boil the resulting mixture on the burner with the lowest power for about 10 minutes.

2. The prepared brine needs to be cooled, and then carefully place the mackerel in it so that the liquid completely covers the fish.
3. You need to keep the mackerel in the marinade for about 2-3 hours, and then you should carefully remove the fish and dry it a little, hanging it in the kitchen.

Recipes at home

You can cook hot smoked mackerel yourself in a smokehouse, slow cooker or oven. The calorie content of the product obtained in this case will directly depend on the ingredients used and averages from 280 to 300 kcal.

In the smokehouse

For preparation you will need:

• smokehouse and firewood for it;
• metal tray;
• alder sawdust;
• Bowl;
• 4 tbsp. l. water.

Before starting smoking, it is necessary to prepare alder sawdust. To do this, place 2 handfuls of raw materials in a metal bowl and pour in 4 tbsp. l. water. The resulting sawdust should be mixed, since it should not be very dry, otherwise the raw material will quickly burn, or wet. In this case, the sawdust will not produce enough smoke necessary for smoking.

Smoking stages:

1. The bottom of the smokehouse must be lined with alder sawdust, and then you need to light the wood and adjust the flame to medium power.
2. The prepared fish should be strung on the metal crossbars of the smokehouse (by the loops) so that there is a gap of 5-6 cm between the carcasses.
3. The smokehouse must be closed with a lid and the fish cooked in it for about 15 minutes.
4. After the specified time has passed, the lid of the smokehouse should be opened and the smoke accumulated in it should be released, thereby preventing the mackerel from developing a bitter taste.
5. Then the smokehouse lid must be lowered again and the fish cooked for about 30 minutes.
6. After half an hour, the mackerel must be removed from the loops and cooled, and then hung to dry in a cool room and left for 5-7 hours.
7. After the specified time has passed, the mackerel must be removed from the hook, the twine removed from it and placed in the refrigerator, where it can be stored for 3-4 days.

Hot smoked mackerel can be served as a main dish with a potato side dish or used to prepare a variety of salads.

In a slow cooker

Mackerel smoked in a slow cooker is distinguished by its juiciness and delicate taste.

For preparation you will need:

• prepared and pickled mackerel carcass;
• baking bag;
• liquid smoke (3 tbsp).

Cooking steps:

1. Previously marinated fish should be placed in a baking bag. After the fish, you need to pour liquid smoke into the bag, and then shake it a little so that the smoke is evenly distributed over the surface of the mackerel.
2. Pour 1 liter of water into the multicooker bowl, and then place a container used for preparing steamed dishes on top of it.
3. You need to place a bag of fish in a steam container, close the multicooker, set the “Steam” mode and cook the mackerel for about 20 minutes.
4. After the specified time has passed, the lid of the multicooker must be opened and the fish carefully turned over on the other side. Then close the lid again, turn on the “Steam” mode again and cook for about 10 minutes.
5. After the specified period of time, the lid of the multicooker must be opened. The fish must be carefully removed and placed on a dish, and the water must be poured out of the bowl and the container wiped well.
6. Next, you need to put a bag of mackerel into the dry bowl of the multicooker, and then close the lid of the device and set the “Baking” mode. Mackerel should be cooked in this way for about 20 minutes. (10 minutes on each side).
7. After the final signal, the multicooker must be opened. The finished mackerel should be placed on a plate, cooled, and then carefully removed from the bag.

You can serve smoked mackerel with fried potatoes and pickles or as a snack, combining it with black bread, pickled cabbage and cucumbers.

In the oven

You can cook smoked mackerel in the oven using foil and liquid smoke.

Required ingredients:

• salted, pickled mackerel;
• liquid smoke - 1-2 tbsp. l. for each fish;
• foil.

Cooking method:

1. The foil must be cut into pieces that allow you to wrap the whole fish.
2. Place the mackerel in the prepared sheet of foil, and then carefully pour liquid smoke over it.
3. The prepared fish should be wrapped in foil, carefully twisting the protruding edges, placed on a baking sheet, and then placed in an oven preheated to 200 degrees and left to cook for 15-20 minutes.
4. After the specified time has passed, open the oven lid, carefully pull out the baking sheet and turn the mackerel on the other side, and then bake for about another 15-20 minutes.
5. The cooked fish must be removed from the oven, cooled, and then carefully remove the foil, being careful not to damage the skin.

Instead of foil, you can use a baking bag, but in this case, after adding liquid smoke, it is recommended to shake the bag a little to evenly distribute the liquid over the surface of the mackerel.

It is recommended to serve fish as a main dish with a side dish of stewed, boiled or fried potatoes.

Healthy hot smoked mackerel is a product containing a large number of various microelements, vitamins and fatty acids that help normalize the body's metabolic processes and stimulate protein production.

Cooking mackerel at home helps to slightly reduce the calorie content of the product, as well as reduce the harm caused by buying fish from unscrupulous producers.