One mackerel in numbers
The most common fish in our diet is mackerel (whole and deep frozen). The reasons for this are from the fact that it is a Norwegian wild-caught fish delivered in good condition to a relatively small number of bones (children eat it with them while herring, for comparison, has a lot of small bones).
Usually I eat a medium mackerel at a time (350 grams), this is equal to a portion of boiled mackerel of 250 grams. What does this mean in numbers?
So, one mackerel is 550 kcal, of which there are 50 grams of high-quality protein, and 36 grams of excellent fat.
It is also 129 micrograms of selenium (more than 200% of the daily requirement), 135 micrograms of iodine (almost complete daily requirement).
If to talk about omega-3 fatty acids, one fish contain 3.6 grams of omega-3 fatty acids. As you can see, there is no need to take additional supplements if even you consume only 2-3 portions of fish per week.
Fish protein is distinctly different from red and white meat protein. It has a proven antihypertensive effect, stimulates fibrinolysis, helps to reduce weight and reduces the level of C-reactive protein, and improves insulin sensitivity.
If the high amounts of meat protein increase inflammation then vegetable protein and fish protein do not have this effect (Nutrition. 2014 Apr; 30 (4): 424-9. Doi: 10.1016 / j.nut.2013.09.009. The protein type within a hypocaloric diet affects obesity-related inflammation: the RESMENA project.). But besides this, mackerel has very low mercury content.
The recipe is simple: boiling water, chopped fish, to cook for 5-6 minutes, and to eat with pleasure.