Mackerel

13% fat · 205 kcal

Per 100 g

205 kcal Energy

18.6 g Protein

0 g Carbs

13.9 g Fat

0 g Fibre

Gluten-free FISH September to November

Let’s cook with it → Invent something with it

What it is for

Heat unfolds them and they link to each other: they bind, they firm, they build crust. They are one half of the Maillard reaction; sugar is the other.

Where it catches you out

Every protein has its own threshold and none of them are reversible. Egg turns at 82 °C, meat at 70, fish at 55 — once past, there is no coming back.

The knack

An oily fish grills in its own fat, so the thing that needs oiling is the grill rather than the fish — oil the bars and pat the fish dry. Wet skin welds itself to the metal; dry skin releases in thirty seconds.

Storage and health

How to keep it, and who it suits.

Keeping it

Oily fish turns rancid quickly: one day on ice in the fridge, two or three months frozen. Mackerel carries a higher histamine risk than most fish and must not sit at room temperature.

Gluten-free

The flesh itself contains no gluten.

Allergen: FISH

Glycaemic index

This ingredient carries no meaningful carbohydrate, so it has no glycaemic index. On its own it will not move blood sugar; what you eat alongside it decides that.