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Mackerel fillet pan-cooked (no oil) Calories
Rich in omega-3, high protein, pan-cooked without oil
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Mackerel fillet pan-cooked (no oil) (120 g) has 228 calories. That works out to 190 calories per 100 g. It contains 0 g of carbs, 26.4 g of protein, 13.8 g of fat and 0 g of fiber. Its 14.4 µg of B12 covers 600% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Mackerel fillet pan-cooked (no oil) Nutrition Facts
Selected: 1 piece (medium) · 120 g
228
KCAL / 120G
Carbs
0g
· 0% DV
Protein
26.4g
· 53% DV
Fat
13.8g
· 18% 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 46% · Fat 54%
Mackerel fillet pan-cooked (no oil) nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 228 kcal | |
| Total fat | 13.8 g | 18% |
| Saturated fat | 3.72 g | 19% |
| Trans fat | 0 g | |
| Sodium | 90 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 26.4 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 Mackerel fillet pan-cooked (no oil)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 228 kcal |
| 1 g | 1 g | 2 kcal |
| 1 ounce (whole) | 28 g | 53 kcal |
| 1 piece (small) | 80 g | 152 kcal |
| 100 g | 100 g | 190 kcal |
| 1 serving (medium) | 150 g | 285 kcal |
| 1 piece (large) | 180 g | 342 kcal |
| 1 serving (large) | 200 g | 380 kcal |
| 2 piece (double) | 240 g | 456 kcal |
Calculated from 190 calories per 100 g.
Frequently Asked Questions About Mackerel fillet pan-cooked (no oil)
How do you stop a mackerel fillet pan-cooked without oil from sticking?
Use a well-heated nonstick pan and pat the fillet dry before cooking. Put the skin side down first and avoid moving the fish until it releases easily. Excessive heat can burn the outside before the centre cooks.
How can you tell when a mackerel fillet pan-cooked without oil is done?
It is done when the flesh turns opaque and separates easily with a fork. Check the thickest part; if it still looks translucent, continue cooking. Avoid overcooking, which can make the naturally rich fish dry and firm.
Can you eat the skin on a mackerel fillet pan-cooked without oil?
Yes, mackerel skin is edible. Pat it dry and start cooking with the skin against the pan for a crisper finish. If you do not enjoy the texture, the skin can be removed easily after the fillet is cooked.
Does a mackerel fillet pan-cooked without oil have bones?
It may still contain small pin bones even if it was sold as a fillet. Run your fingers gently along the flesh before cooking and remove any bones with clean tweezers. Check carefully before serving it to children.
Can you cook a mackerel fillet pan-cooked without oil from frozen?
Yes, but thawing it in the refrigerator first gives more even cooking and makes it easier to dry the surface. If cooking from frozen, use moderate heat and check the thickest part to ensure it is fully cooked.
How do you reduce the fishy smell of a mackerel fillet pan-cooked without oil?
Pat the fillet dry, ventilate the kitchen, and add lemon after cooking. Fresh mackerel should smell mildly of the sea, not sharply sour or ammonia-like; an unpleasant, strong odour is a reason not to eat it.
What sides go well with a mackerel fillet pan-cooked without oil?
A crisp salad, roasted vegetables, potatoes, or rice all pair well with mackerel. Lemon and fresh herbs cut through its rich flavour. Since this preparation uses no added oil, a dressing or sauce can be served separately.
How should you store leftover mackerel fillet pan-cooked without oil?
Refrigerate leftovers promptly in a covered container. Reheat gently in a pan over low heat until hot throughout, or enjoy the fish cold in a salad. Discard it if it has been left at room temperature for too long.
Is a mackerel fillet pan-cooked without oil a good source of omega-3?
Yes. Mackerel is a naturally oily fish and provides omega-3 fats as well as protein; cooking it without added oil does not remove those nutrients. The exact amount can vary with the species and portion.
Is a mackerel fillet pan-cooked without oil safe during pregnancy?
It can be, but mercury levels differ among mackerel species, and some types are higher in mercury than others. Check the species and follow local pregnancy seafood guidance; ask your healthcare professional if you are unsure which mackerel you have.
Mackerel fillet pan-cooked (no oil) Vitamins & Minerals
Vitamins
B12
14.4µg · 600% DV
B3
7.8mg · 49% DV
Vitamin D
8.4µg · 42% DV
B6
0.66mg · 39% DV
Minerals
Selenium
54µg · 98% DV
Phosphorus
264mg · 38% DV
Iodine
42µg · 28% DV
Potassium ⭐
420mg · 12% DV
Sodium
90mg · 4% DV
Mackerel fillet pan-cooked (no oil) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mackerel fillet pan-cooked (no oil)
To burn the 228 calories in 1 piece (medium) (120 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 Mackerel fillet pan-cooked (no oil)?
Mackerel fillet pan-cooked (no oil) is a boneless portion of mackerel, an oily sea fish, cooked in a hot pan using its own natural fat. Mackerel is enjoyed in many coastal cuisines, and cooking it as a fillet makes it easy to serve and eat.
Its flesh is tender, rich and savoury, with a lightly browned surface when pan-cooked. Serve it with lemon, salad or vegetables for a simple lunch or dinner; crusty bread is another easy pairing. It provides protein and omega-3 fats, with 22 g of protein per 100 g. Since no cooking oil is added, it suits meals where you want the fish’s flavour without extra cooking fat.
How Nutritious Is Mackerel fillet pan-cooked (no oil)?
Nutrient density
Very 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 Mackerel fillet pan-cooked (no oil) 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 Mackerel fillet pan-cooked (no oil) Contain Allergens?
Contains these allergens:
Which Diets Is Mackerel fillet pan-cooked (no oil) 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
Mackerel fillet pan-cooked (no oil) Fat Profile
SATURATED
3.72g
MONOUNSATURATED
5.28g
POLYUNSATURATED
3.72g
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.