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Oil-free air-fried horse mackerel Calories
High-protein oily fish with omega-3, cooked without added oil
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Oil-free air-fried horse mackerel (90 g) has 150 calories. That works out to 167 calories per 100 g. It contains 0 g of carbs, 21.3 g of protein, 6.8 g of fat and 0 g of fiber. Its 8 µg of B12 covers 334% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Oil-free air-fried horse mackerel Nutrition Facts
Selected: 1 piece (medium) · 90 g
150
KCAL / 90G
Carbs
0g
· 0% DV
Protein
21.3g
· 43% DV
Fat
6.8g
· 9% 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 58% · Fat 42%
Oil-free air-fried horse mackerel nutrition facts table · 1 piece (medium) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 150 kcal | |
| Total fat | 6.8 g | 9% |
| Saturated fat | 1.71 g | 9% |
| Trans fat | 0 g | |
| Sodium | 83 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 21.3 g | 43% |
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 Oil-free air-fried horse mackerel?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 90 g | 150 kcal |
| 1 piece (small) | 45 g | 75 kcal |
| 100 g | 100 g | 167 kcal |
| 1 serving (medium) | 120 g | 200 kcal |
| 1 piece (large) | 140 g | 234 kcal |
| 1 cup (shredded) | 140 g | 234 kcal |
| 2 piece (double) | 180 g | 301 kcal |
| 1 serving (large) | 180 g | 301 kcal |
| 1 piece (whole) | 220 g | 367 kcal |
| 3 piece (triple) | 270 g | 451 kcal |
Calculated from 167 calories per 100 g.
Frequently Asked Questions About Oil-free air-fried horse mackerel
How do you cook oil-free air-fried horse mackerel?
Oil-free air-fried horse mackerel is best cooked after the fish has been cleaned and thoroughly dried. Season it, arrange the fish in a single layer, and air-fry at about 190°C (375°F) for roughly 10–12 minutes, checking early because size and appliance power affect timing.
What does oil-free air-fried horse mackerel taste like?
Oil-free air-fried horse mackerel tastes savory and distinctly seafood-like, with a richer flavor than many lean white fish. Its skin can turn crisp while the flesh stays moist if you avoid overcooking it. Lemon or a simple herb seasoning pairs well with its natural flavor.
Can you cook whole horse mackerel in an air fryer without oil?
Yes, small horse mackerel can be cooked whole in an air fryer without added oil. Remove the entrails, rinse if needed, and dry the fish well before seasoning. Leave space around each fish so hot air can circulate and cook it evenly.
Can you air-fry frozen horse mackerel without oil?
Yes, but thawing horse mackerel in the refrigerator first usually gives more even cooking and better browning. If cooking it from frozen, allow extra time and check the thickest part carefully; the flesh should be opaque and separate easily rather than remain translucent.
How do you keep oil-free air-fried horse mackerel from sticking?
Dry the fish well and use a clean, nonstick air-fryer basket to reduce sticking. If your basket tends to catch fish, use perforated parchment made for air fryers without blocking airflow. Turn the horse mackerel gently only after its surface has started to cook.
Do you need to remove the skin from oil-free air-fried horse mackerel?
No, you do not need to remove the skin before cooking oil-free air-fried horse mackerel. The skin helps hold the fish together and can become pleasantly crisp. Remove it after cooking if you prefer, and check for small bones as you eat.
How do you know when oil-free air-fried horse mackerel is cooked?
Oil-free air-fried horse mackerel is cooked when its flesh is opaque and flakes apart easily at the thickest point. A food thermometer can confirm that the center reaches 63°C (145°F). Take smaller fish out sooner if they finish before larger ones.
What seasoning works best for oil-free air-fried horse mackerel?
Salt, black pepper, and lemon make a simple seasoning for oil-free air-fried horse mackerel. Paprika, garlic, or dried herbs also work, but use a light hand so they do not cover the fish’s flavor. Add fresh lemon after cooking rather than soaking the fish beforehand.
How do you reduce the fish smell from oil-free air-fried horse mackerel?
Use fresh horse mackerel, clean it promptly, and dry it thoroughly before air-frying to limit strong odors. Wash the basket and tray soon after cooking, since fish residue becomes harder to remove as it sits. A squeeze of lemon at the table can brighten the aroma.
How long does leftover oil-free air-fried horse mackerel keep?
Store leftover oil-free air-fried horse mackerel in a covered container in the refrigerator and eat it within a few days. Reheat it gently in the air fryer until hot, checking often to avoid drying it out. Discard fish that has been left at room temperature for too long.
Oil-free air-fried horse mackerel Vitamins & Minerals
Vitamins
B12
8.01µg · 334% DV
B3
6.12mg · 38% DV
Vitamin D
6.48µg · 32% DV
B6
0.41mg · 24% DV
Minerals
Selenium
34µg · 62% DV
Phosphorus
216mg · 31% DV
Iodine
29µg · 19% DV
Potassium ⭐
351mg · 10% DV
Sodium
83mg · 4% DV
Oil-free air-fried horse mackerel Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oil-free air-fried horse mackerel
To burn the 150 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 Oil-free air-fried horse mackerel?
Oil-free air-fried horse mackerel is horse mackerel cooked in an air fryer without added oil. Known as istavrit in Turkey, this small, oily fish is common along the country’s coasts and is often pan-fried; air-frying offers a crisp finish with a different, lighter preparation.
Serve it hot with lemon, a green salad and bread for an easy lunch or supper. The flesh is tender beneath its lightly browned exterior, and the fish brings substantial protein alongside its naturally occurring fat. For a lighter plate, pair it with plenty of fresh vegetables rather than fried sides; a simple squeeze of lemon is often all the seasoning it needs.
How Nutritious Is Oil-free air-fried horse mackerel?
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 Oil-free air-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 Oil-free air-fried horse mackerel Contain Allergens?
Contains these allergens:
Which Diets Is Oil-free air-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
Oil-free air-fried horse mackerel Fat Profile
SATURATED
1.71g
MONOUNSATURATED
2.34g
POLYUNSATURATED
1.53g
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.