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Baked Mackerel with Onion Calories
Rich in omega-3, high protein, baked, onion-flavored
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Baked Mackerel with Onion (150 g) has 270 calories. That works out to 180 calories per 100 g. It contains 3.8 g of carbs, 26.3 g of protein, 17.3 g of fat and 1.2 g of fiber. Its 12.8 µg of B12 covers 531% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Baked Mackerel with Onion Nutrition Facts
Selected: 1 piece (medium) · 150 g
270
KCAL / 150G
Carbs
3.8g
· 1% DV
Protein
26.3g
· 53% DV
Fat
17.3g
· 22% DV
Fiber
1.2g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 6% · Protein 38% · Fat 56%
Baked Mackerel with Onion nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 270 kcal | |
| Total fat | 17.3 g | 22% |
| Saturated fat | 4.2 g | 21% |
| Trans fat | 0 g | |
| Sodium | 105 mg | 5% |
| Total carbohydrate | 3.8 g | 1% |
| Fiber | 1.2 g | 4% |
| Protein | 26.3 g | 53% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Baked Mackerel with Onion?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 270 kcal |
| 1 slice (thin) | 40 g | 72 kcal |
| 1 slice (thick) | 60 g | 108 kcal |
| 100 g | 100 g | 180 kcal |
| 1 piece (small) | 120 g | 216 kcal |
| 1 serving (medium) | 180 g | 324 kcal |
| 1 piece (large) | 200 g | 360 kcal |
| 1 serving (large) | 250 g | 450 kcal |
Calculated from 180 calories per 100 g.
Frequently Asked Questions About Baked Mackerel with Onion
How do you make baked mackerel with onion?
Baked mackerel with onion is made by roasting cleaned mackerel with sliced onion and simple seasonings. Arrange the fish and onion in a baking dish, add a little oil and seasoning, and bake until the flesh is opaque and flakes easily.
How long should you bake mackerel with onion?
Bake mackerel with onion for about 20–25 minutes in a preheated 200°C (400°F) oven, adjusting for the size and thickness of the fish. It is ready when the flesh turns opaque and separates easily with a fork.
Can you bake frozen mackerel with onion?
Yes, you can bake mackerel with onion using frozen fish, but thaw it fully in the refrigerator first and pat it dry. Baking it while still frozen can leave the fish unevenly cooked and release extra water into the dish.
How do you keep baked mackerel with onion from smelling fishy?
To reduce the fishy smell in baked mackerel with onion, buy fresh fish, clean it well, rinse it briefly, and pat it dry before cooking. Lemon, parsley, or a bay leaf can complement the onion and soften the aroma.
What should you serve with baked mackerel with onion?
Serve baked mackerel with onion with a crisp green salad, roasted vegetables, or potatoes. A squeeze of lemon and fresh herbs brighten the rich fish; rice or bread also works when you want a more filling meal.
Can you eat the skin of baked mackerel with onion?
Yes, the skin of baked mackerel with onion is edible when the fish has been properly cleaned and cooked. It may become pleasantly crisp in the oven, but remove it if you dislike its texture or notice scales remain.
How can you tell when baked mackerel with onion is done?
Baked mackerel with onion is done when its flesh is opaque throughout and flakes apart gently with a fork. If the center still looks translucent, cook it longer; check near the end so the fish does not dry out.
How long does leftover baked mackerel with onion keep?
Leftover baked mackerel with onion keeps for up to three days in a covered container in the refrigerator. Refrigerate it within two hours of cooking, and reheat only the portion you plan to eat until thoroughly hot.
Is baked mackerel with onion a healthy meal?
Yes, baked mackerel with onion can be a nourishing meal because mackerel provides protein and omega-3 fats, while baking avoids deep-frying. Pair it with vegetables and use modest added oil for a balanced plate.
Can you eat baked mackerel with onion during pregnancy?
Yes, fully cooked mackerel can be eaten during pregnancy, but the recommended amount depends on the mackerel species because mercury levels vary. Follow your local pregnancy guidance or ask your prenatal clinician which type and serving frequency are appropriate.
Baked Mackerel with Onion Vitamins & Minerals
Vitamins
B12
12.75µg · 531% DV
B3
10.2mg · 64% DV
Vitamin D
12.3µg · 62% DV
B6
0.68mg · 40% DV
Minerals
Selenium
63µg · 115% DV
Phosphorus
315mg · 45% DV
Iodine
45µg · 30% DV
Potassium ⭐
510mg · 15% DV
Sodium
105mg · 5% DV
Baked Mackerel with Onion Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked Mackerel with Onion
To burn the 270 calories in 1 piece (medium) (150 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Baked Mackerel with Onion?
Baked Mackerel with Onion is a home-style preparation of mackerel cooked in the oven with sliced onion, often seasoned simply with lemon, pepper and a little oil. The onions soften as they bake, adding sweetness and helping keep the fish moist. It is a familiar way to prepare mackerel in Turkish cooking, where the fish is readily enjoyed along the coast and beyond.
Mackerel has rich, savoury flesh, balanced by the mellow onion. Serve it warm with lemon and a crisp salad; bread or potatoes make it a more substantial meal. It is high in protein and naturally rich in omega-3 fats, with little carbohydrate. For a lighter plate, use oil sparingly and add extra vegetables.
How Nutritious Is Baked Mackerel with Onion?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Baked Mackerel with Onion Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Baked Mackerel with Onion Contain Allergens?
Contains these allergens:
Which Diets Is Baked Mackerel with Onion Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Baked Mackerel with Onion Fat Profile
SATURATED
4.2g
MONOUNSATURATED
7.05g
POLYUNSATURATED
3.9g
Omega 6:3 ratio 0.1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.