Homemade Mackerel Tuna – Recipe, Tips, and Health Benefits
Homemade mackerel tuna is a healthy and delicious way to enjoy fish that is rich in nutrients, and it is easy to prepare. This homemade tuna recipe is perfect for seafood lovers and those who want to make a healthy meal in their kitchen. Preparing this tuna will not only enrich your menu, but it will also offer you several health benefits characteristic of this type of fish.
Ingredients
3 kg of cleaned mackerel
1 liter of sunflower oil (for the pot)
Salt (to taste, for salting the fish)
3 lemons (sliced into rounds)
Preparation
Preparing the fish
The first step in preparing homemade mackerel tuna is cleaning the fish. Thoroughly clean the mackerel by removing the internal organs and washing it well. Then, cut it into pieces (about 4-5 cm), ensuring that the fish is well-dried before salting. Salt each piece of fish well to help it dry and improve its flavor during cooking.
Arrange the fish in a wider pot
Place the salted fish pieces into a wider pot. The fish should be arranged vertically in one layer so more fish fits into the pot. Mackerel is rich in fats, so during cooking, a juicy layer will form.
Add oil and lemon
Pour around 1 liter of sunflower oil into the pot, ensuring that the fish is completely submerged. Place the sliced lemon rounds on top of the fish. The lemon will add a mild citrus flavor, which complements the rich and juicy mackerel meat perfectly.
Cover the pot and cook in the oven
Cover the pot and place it in a preheated oven at 200°C. Cook for about 1 hour, until you start hearing the bubbling sounds (klog-klog). Do not open the pot to avoid burning yourself. Then, reduce the temperature to 50°C and let it simmer for another 8 to 9 hours. This slow cooking will allow the mackerel’s bones to dissolve, which is a great advantage as you won’t need to separate the bones later. The fish will become tender, juicy, and full of flavor.
Transfer to another container
After the fish is cooked, carefully remove it from the oven and transfer it to another container. Do not keep the salty liquid and oil from the pot, as it is too salty. To ensure the fish stays fresh for longer, pour in fresh oil—about 1 liter.
Cooling and storage
Let the fish cool completely before placing it in the refrigerator. This homemade tuna can be stored in the fridge, fully covered in oil, for up to 3-4 weeks.
Salmon Tuna – Just as Easy and Healthy!
This homemade mackerel tuna recipe can be easily adapted for making salmon tuna as well. Salmon is rich in omega-3 fatty acids and proteins, and when prepared the same way, it gives an exceptionally tasty and healthy dish. All the steps and procedures are nearly identical, but you will notice that salmon meat has a slightly different texture and a richer flavor, making salmon tuna a perfect choice for those who love this fish.
Preparing in Larger Quantities:
Although making this homemade tuna requires time and attention, the advantage is that you can prepare a larger quantity at once, as this tuna can be stored in the refrigerator for up to 3-4 weeks. When you make a larger batch, you can use it in various dishes like salads, sandwiches, or as an addition to other meals. Also, preparing in larger quantities saves you time since the cooking process takes several hours, and the fish becomes even more flavorful while stored in oil.
Preparing in larger quantities is also more economical and practical because you’ll have a healthy meal ready to enjoy at any time.
Health Benefits of Homemade Mackerel Tuna
Mackerel is an incredibly nutritious fish, rich in vitamins, minerals, and omega-3 fatty acids. Regular consumption of homemade mackerel tuna can bring many health benefits:
Omega-3 Fatty Acids: Mackerel is one of the best sources of omega-3 fatty acids, which are crucial for heart health. They help reduce the risk of cardiovascular diseases, improve circulation, and lower bad cholesterol levels.
Vitamin D: Mackerel is rich in vitamin D, which is essential for bone health and the immune system. Vitamin D is especially important during the winter months when sunlight exposure is limited.
B Vitamins: Mackerel is abundant in B vitamins, including B12, which are vital for energy, nerve health, and red blood cell production.
Selenium: This mineral found in mackerel helps protect the body from oxidative stress and supports thyroid health.
Homemade Tuna vs. Store-Bought Canned Tuna
Homemade mackerel tuna is a healthier alternative to store-bought canned tuna for several reasons. First, the homemade version does not contain large amounts of preservatives and additives often found in canned products. Additionally, homemade tuna retains more nutrients because it is not exposed to processes that may reduce its nutritional value, such as prolonged exposure to high temperatures during the canning process. Homemade tuna is also rich in omega-3 fatty acids, which are essential for heart and brain health, while commercial products often contain high levels of sodium and unhealthy fats. The homemade version also allows for better control over the amount of salt and fat, which is particularly important for people who are mindful of their health and diet.
Is Mackerel Tuna Less Healthy Than Tuna?
>> Mackerel tuna is a very healthy option and in many aspects, it may even be healthier than regular tuna.
Mackerel is rich in omega-3 fatty acids, which are essential for heart and brain health and reducing inflammation in the body. Omega-3 fatty acids can help reduce the risk of heart disease, improve cognitive function, and also play an important role in maintaining healthy skin and lowering triglyceride levels in the blood.
Moreover, mackerel is an excellent source of protein, which is important for tissue growth and repair, as well as maintaining the health of muscles, hair, and skin. The protein from seafood like mackerel is easily digestible and nutritionally valuable. Mackerel also contains high levels of vitamin B12, which is crucial for metabolism and the health of the nervous system, as well as vitamin D, which is necessary for bone health and immune system function. Furthermore, mackerel is rich in minerals like selenium and iodine, which have antioxidant properties and support thyroid health.
>> Unlike large tuna, which can accumulate high levels of mercury due to its size and long lifespan, mackerel has a lower risk of contamination, as it is smaller and lives for a shorter period.
This makes it safer for frequent consumption. Because of all these factors, mackerel tuna is very healthy and can be a better choice than commercial tuna, which sometimes contains additives and preservatives and can have higher contamination levels.
>> Mackerel is also often cheaper, making it a more affordable option for those who want to consume high-quality nutrients more often.
Thus, mackerel tuna is not just a healthy choice; it may even be more beneficial in some aspects compared to regular tuna, especially because of its favorable content of omega-3 fatty acids, vitamin D, and minerals, along with lower contamination risks.
Conclusion:
Homemade mackerel tuna is an incredibly delicious, healthy, and simple recipe that enhances your diet. By using fresh fish and minimal processing, this tuna retains all its nutritional values and provides a high-quality source of protein, omega-3 fatty acids, vitamin D, and other essential nutrients. Since it can last in the refrigerator for several weeks, it’s perfect for meal prep and saving time in your daily meals. Whether you eat it on its own, as a spread, or in salads, homemade tuna will satisfy you and enrich your menu in a healthy way.
