⏱ 17 min totalBroiled Spanish Mackerel
Per 1 serving · 126 g · 6 ingredients
of a 2,000 cal day
- Protein17g27% of calories
- Carbs3g5% of calories
- Fat19g68% of calories
- ✓ Keto-friendly
- ✓ Low sodium
- ✓ Sugar free
At a glance
One serving of Broiled Spanish Mackerel (126 g) has 244 calories, with 17 g of protein, 3 g of carbohydrates and 19 g of fat. Most of its energy comes from fat (68% of calories). It is high in protein (34% DV), Vitamin C (25% DV) and Vitamin D (41% DV). Keep an eye on cholesterol, which provides 22% of the daily value.
High in
20%+ of the daily value
- Protein34%
- Vitamin C25%
- Vitamin D41%
- Vitamin B628%
- Vitamin B1285%
- Phosphorus26%
Good source of
10–19% of the daily value
- Vitamin E17%
- Thiamine10%
- Riboflavin (B2)12%
- Niacin13%
- Pantothenic acid14%
- Copper14%
Watch
20%+ of the daily value
- Cholesterol22%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
3 oz Spanish mackerel
¹⁄₁₆ cup Olive oil
⅛ tsp Paprika- 🥄¼ dash Salt
¼ dash Black pepper
¼ fruit without seeds Lemon
Directions
- 1
Preheat the oven's broiler to high and set the oven rack about 6 inches from the heat source. Lightly grease a baking dish.
- 2
Rub both sides of each mackerel fillet with olive oil and place with the skin side down into the prepared baking dish. Season each fillet with the paprika, salt, and pepper. Top each fillet with two lemon slices.
- 3
Bake the fillets under the broiler until the fish just begins to flake, 5 to 7 minutes. Serve immediately.
Vitamins & minerals
Amounts for 1 serving (126 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 40 μg | 4% |
| Vitamin C | 22 mg | 25% |
| Vitamin D | 6 μg | 41% |
| Vitamin E | 3 mg | 17% |
| Vitamin K | 8 μg | 7% |
| Thiamine | 0.1 mg | 10% |
| Riboflavin (B2) | 0.2 mg | 12% |
| Niacin | 2 mg | 13% |
| Vitamin B6 | 0.4 mg | 28% |
| Folate (B9) | 1 μg | 0% |
| Vitamin B12 | 2 μg | 85% |
| Pantothenic acid | 1 mg | 14% |
| Choline | 43 mg | 8% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 27 mg | 3% |
| Iron | 1 mg | 9% |
| Potassium | 425 mg | 9% |
| Magnesium | 32 mg | 8% |
| Phosphorus | 179 mg | 26% |
| Zinc | 0.5 mg | 4% |
| Copper | 0.1 mg | 14% |
| Manganese | 0 mg | 1% |
| Selenium | 31 μg | 56% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 2 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 69 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 1 g | — |
| Docosapentaenoic Acid (DPA) | 0.1 g | — |
| Eicosapentaenoic Acid (EPA) | 0.3 g | — |
| Fluoride | 0 μg | — |
| Fructose | 0 g | — |
| Galactose | 0 g | — |
| Glucose | 0 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 1 g | — |
| Histidine | 0.5 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 2 g | — |
| Maltose | 0 g | — |
| Methionine | 0.5 g | — |
| Monounsaturated fats | 11 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 1 g | — |
| Retinol | 33 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 1 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 6 μg | — |
Burning 244 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 46minWalking (3.5 mph)
- 29minCycling (moderate)
- 20minRunning (6 mph)
- 34minSwimming laps
Common questions
How many calories are in Broiled Spanish Mackerel?
One serving of Broiled Spanish Mackerel (1 serving) has 244 calories, which works out to 194 calories per 100 g. That is about 12% of a 2,000-calorie day.
Is Broiled Spanish Mackerel high in protein?
It provides a solid 17 g of protein per serving (34% of the 50 g daily value), but protein supplies only 27% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Broiled Spanish Mackerel keto-friendly?
It can fit a ketogenic diet: 2 g of net carbs per serving, with carbs making up 5% of calories.
How much sodium is in Broiled Spanish Mackerel?
90 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Broiled Spanish Mackerel?
0 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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