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Pan-fried horse mackerel Calories
Rich in omega-3, high protein, pan-fried fish
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Pan-fried horse mackerel (90 g) has 167 calories. That works out to 185 calories per 100 g. It contains 0 g of carbs, 17.6 g of protein, 10.8 g of fat and 0 g of fiber. Its 7.7 µg of B12 covers 319% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Pan-fried horse mackerel Nutrition Facts
Selected: 1 piece (medium) · 90 g
167
KCAL / 90G
Carbs
0g
· 0% DV
Protein
17.6g
· 35% DV
Fat
10.8g
· 14% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 0% · Protein 42% · Fat 58%
Pan-fried horse mackerel nutrition facts table · 1 piece (medium) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 167 kcal | |
| Total fat | 10.8 g | 14% |
| Saturated fat | 2.52 g | 13% |
| Trans fat | 0 g | |
| Sodium | 63 mg | 3% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 17.6 g | 35% |
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 Pan-fried horse mackerel?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 90 g | 167 kcal |
| 1 piece (small) | 60 g | 111 kcal |
| 100 g | 100 g | 185 kcal |
| 1 piece (large) | 130 g | 241 kcal |
| 1 serving (medium) | 150 g | 278 kcal |
| 2 piece (medium) | 180 g | 333 kcal |
| 1 serving (large) | 200 g | 370 kcal |
Calculated from 185 calories per 100 g.
Frequently Asked Questions About Pan-fried horse mackerel
How do you cook pan-fried horse mackerel?
Pan-fried horse mackerel is easiest to cook after cleaning and thoroughly drying the fish. Season it, coat lightly in flour if desired, then fry in a hot pan with a little oil, turning until browned and cooked through.
What does pan-fried horse mackerel taste like?
Pan-fried horse mackerel has a savory, slightly oily flavor and tender flesh. Its taste is more pronounced than that of many mild white fish, while a crisped skin and a squeeze of lemon make it especially enjoyable.
Does pan-fried horse mackerel have many bones?
Yes, horse mackerel has a central backbone and smaller pin bones. After cooking, lift the flesh away from the backbone and check each bite carefully; take extra care when serving it to children.
How do you clean horse mackerel for pan-frying?
To prepare horse mackerel for pan-frying, slit the belly, remove the entrails, and rinse the cavity and outside under cold water. Pat the fish completely dry before seasoning so it browns in the pan instead of steaming.
Can you eat the skin of pan-fried horse mackerel?
Yes, the skin of pan-fried horse mackerel is edible and can become crisp when cooked well. Remove any remaining scales before cooking, and peel the skin away after frying if you prefer not to eat it.
What should you serve with pan-fried horse mackerel?
Serve pan-fried horse mackerel with lemon and a fresh salad, or with roasted vegetables and potatoes for a more substantial meal. A sharp, acidic side balances the fish’s rich flavor without overwhelming it.
How is pan-fried horse mackerel different from pan-fried mackerel?
Pan-fried horse mackerel is a distinct fish, not simply a small version of the mackerel commonly sold as Atlantic or king mackerel. It generally has a milder flavor and smaller portions, though both are oily fish and can be cooked in a pan.
How should you store leftover pan-fried horse mackerel?
Refrigerate leftover pan-fried horse mackerel promptly in a covered container. Reheat it until hot throughout, or flake it into a cold dish while still chilled; discard it if it smells off or was left unrefrigerated for too long.
How can you tell if horse mackerel is fresh before pan-frying?
Fresh horse mackerel should smell clean and mildly of the sea, with firm flesh and bright-looking eyes. A sour or strong fishy smell, dull eyes, or soft flesh are signs to choose another fish.
Is pan-fried horse mackerel good for you?
Yes, pan-fried horse mackerel provides protein and omega-3 fats. The amount of oil used in frying affects how rich the finished meal is, so use a modest amount and pair the fish with vegetables for a balanced plate.
Pan-fried horse mackerel Vitamins & Minerals
Vitamins
B12
7.65µg · 319% DV
Vitamin D
7.2µg · 36% DV
B3
4.68mg · 29% DV
B6
0.36mg · 21% DV
Minerals
Selenium
32µg · 58% DV
Phosphorus
189mg · 27% DV
Iodine
27µg · 18% DV
Potassium ⭐
297mg · 9% DV
Sodium
63mg · 3% DV
Pan-fried horse mackerel Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pan-fried horse mackerel
To burn the 167 calories in 1 piece (medium) (90 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 Pan-fried horse mackerel?
Pan-fried horse mackerel is made by cooking horse mackerel fillets or whole small fish in a hot pan. The fish is common in coastal cuisines around the Mediterranean and beyond, where it is valued as an everyday, flavourful catch.
Pan-frying gives it a browned exterior and tender, moist flesh, with a savoury taste that pairs well with lemon, fresh herbs and a crisp salad. It works as a simple main course with bread, potatoes or rice, or as part of a shared seafood meal. Horse mackerel is naturally high in protein; this serving provides 19.5 g per 100 g. Use just enough oil to coat the pan for a lighter result.
How Nutritious Is Pan-fried horse mackerel?
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 Pan-fried horse mackerel 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 Pan-fried horse mackerel Contain Allergens?
Contains these allergens:
Which Diets Is Pan-fried horse mackerel Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Pan-fried horse mackerel Fat Profile
SATURATED
2.52g
MONOUNSATURATED
4.32g
POLYUNSATURATED
1.89g
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.