Relatively inexpensive,
mackerel is an excellent
source of omega-3 fats and is
also rich in minerals and
vitamin E.

Mackerel is a good choice for everyone seeking their weekly 1–2 portions of oily fish. It is also one of the highest of fish in EPA and DHA— the two special omega-3 fats found in significant amounts almost exclusively in oily fish and fish livers. Multiple scientific papers provide the evidence that increased consumption confers many important, and even vital, health benefits. Numerous trials show that a regular intake of fish oils protects us against heart disease and strokes by reducing inflammation and blood pressure, and improving the blood fat and cholesterol profile.

  • Anti-inflammatory that can help symptoms of Crohn’s disease, joint pain, and arthritis.

  • Can help prevent heart disease and strokes.

  • Rich in selenium, magnesium, iron, and potassium, and in vitamins D and E.

Practical tips:

Look for mackerel with firm, shiny bodies and bright eyes. Fresh mackerel won’t droop if held horizontally by the head. Oily fish spoils faster than white fish and mackerel is best eaten within 24 hours of purchase. Baking, broiling, barbecuing, or pan-frying are excellent cooking methods and, as it is rich-tasting, instead of creamy sauces, it is best served with sharp or spicy flavors, such as rhubarb sauce, mustard, or horseradish.

The Romans used mackerel to make garum, a fermented fish sauce similar to that used in Thai cooking today.

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