Mackerel contains high-quality omega-3 unsaturated fatty acids, including DHA and EPA, which are key nutrients for brain activation. Moderate mackerel consumption is suitable for everyone from children to the elderly. Mackerel is commonly available fresh or salted. What factors should you consider when choosing mackerel?

Mackerel: DHA and EPA are the top three nutrients in fish.

Mackerel is a nutritious fish, especially for its omega-3 essential fatty acids. Its DHA and EPA content is among the top three common fish species.

DHA, in particular, supports brain development and nerve cell function. Mackerel contains approximately 1,800 to 2,000 mg per 100 grams, second only to tuna.

EPA, a key nutrient for cardiovascular protection and lowering blood lipids, is also high in mackerel. These two nutrients are essential for pregnant women, children’s growth and development, and daily maintenance for adults and the elderly.

When you consume mackerel, you also replenish its high-quality protein, potassium, phosphorus, sodium, and magnesium, making it a very good fish ingredient.

How do you choose between fresh mackerel and processed salted fish?

Due to storage issues, mackerel is not only fresh but also processed into canned or salted products. Imported Norwegian mackerel, due to its long-distance sales, is often also salted (salted) as well. How do you choose between fresh mackerel and processed salted fish?

For fresh mackerel, pay attention to three areas: the integrity of the body, the gills, and the eyes. The body should be intact and free of damage. The gills and eyes are particularly indicative of freshness. A rosy red gill and a clear eye indicate freshness.

For processed mackerel (such as salted fish), pay close attention to the packaging label, including information about the origin, processing source, and expiration date. Avoid labels with handwritten information.

How can you best cook mackerel to prevent nutrient loss?

To preserve mackerel’s nutritional value, consider the cooking method. High temperatures can affect the retention of nutrients like DHA.

Baking or boiling, rather than frying, are recommended for better preservation. Grilled mackerel is the simplest fish dish. Clean and slice the mackerel, smear it with a light coat of salt, and grill. Using less salt also offers a slightly salty, umami flavor. Japanese-style mackerel stew uses soy sauce, mirin, rice wine, miso, and other seasonings, resulting in a salty-sweet sauce that goes well with rice. Have you tried it?