Monkfish (Raw) – Nutritional Information and Health Benefits
Monkfish, often referred to as “the poor man’s lobster” due to its sweet, firm, and delicate meat, is a versatile fish that provides a wealth of nutritional benefits. Whether served grilled, baked, or in soups, monkfish offers a lean protein source with a mild flavor that pairs well with a variety of seasonings and sauces. Below, we explore the comprehensive nutritional profile of raw monkfish and highlight its health benefits.
Nutritional Breakdown per 100g of Raw Monkfish:
| Nutrient | Amount |
|---|---|
| Energy | 76 kcal |
| Protein | 14.48 g |
| Total Fat | 1.52 g |
| Saturated Fat | 0.34 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 8.0 mg |
| Iron | 0.32 mg |
| Magnesium | 21.0 mg |
| Phosphorus | 200.0 mg |
| Potassium | 400.0 mg |
| Sodium | 18.0 mg |
| Zinc | 0.41 mg |
| Copper | 28.0 mcg |
| Manganese | 24.0 mcg |
| Selenium | 36.5 mcg |
| Vitamin C | 1.0 mg |
| Thiamine (Vitamin B1) | 0.025 mg |
| Riboflavin (Vitamin B2) | 0.06 mg |
| Niacin (Vitamin B3) | 2.1 mg |
| Vitamin B6 | 0.24 mg |
| Folate | 7.0 mcg |
| Vitamin B12 | 0.9 mcg |
| Vitamin A | 12.0 mcg |
| Vitamin E | 0 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits of Monkfish
Monkfish is a lean, nutrient-dense protein that can fit seamlessly into a balanced diet. Below are some key health benefits:
1. Rich in Lean Protein:
Monkfish is an excellent source of high-quality protein, providing 14.48 grams of protein per 100 grams. Protein is essential for tissue repair, immune function, and overall cell growth, making it a crucial nutrient for overall health and well-being.
2. Low in Fat:
With only 1.52 grams of total fat per 100 grams and just 0.34 grams of saturated fat, monkfish is a heart-healthy option for those looking to reduce their fat intake. The low fat content makes it an ideal choice for individuals following weight management or heart-healthy diets.
3. Packed with Essential Minerals:
Monkfish contains a variety of minerals, including phosphorus (200 mg), potassium (400 mg), magnesium (21 mg), and calcium (8 mg), all of which play vital roles in bone health, muscle function, and maintaining fluid balance in the body.
- Phosphorus contributes to the formation of strong bones and teeth.
- Potassium helps to regulate blood pressure and maintain healthy heart function.
- Magnesium supports muscle and nerve function, and is involved in over 300 biochemical reactions in the body.
4. High in Selenium:
Monkfish is a good source of selenium (36.5 mcg), an essential trace mineral known for its antioxidant properties. Selenium helps protect cells from oxidative stress and supports immune function, thyroid health, and cognitive function.
5. Vitamins for Overall Wellness:
Monkfish provides a variety of vitamins, including B vitamins such as niacin (2.1 mg), riboflavin (0.06 mg), and vitamin B6 (0.24 mg), all of which are crucial for energy metabolism, nervous system function, and red blood cell production.
Additionally, monkfish contains a modest amount of vitamin C (1.0 mg) and vitamin A (12.0 mcg), contributing to immune system support and promoting healthy vision and skin.
6. Low in Carbohydrates:
With zero carbohydrates per serving, monkfish is a great option for individuals following low-carb or ketogenic diets. Its zero-carb content also makes it a suitable protein for people managing blood sugar levels or those with diabetes.
Allergen Information
Monkfish is a type of seafood, which may be an allergen for individuals sensitive to fish or shellfish. People with a known allergy to fish should avoid consuming monkfish to prevent adverse reactions. It is essential to be mindful of cross-contamination when preparing and cooking monkfish in kitchens that handle other types of seafood.
Dietary Preferences
Monkfish fits into a variety of dietary preferences:
- Low-Carb Diets: Since monkfish contains no carbohydrates, it is an excellent option for those following ketogenic, paleo, or low-carb diets.
- High-Protein Diets: With its high protein content, monkfish is ideal for individuals following high-protein diets, such as those focusing on muscle building or weight loss.
- Gluten-Free: Monkfish is naturally gluten-free, making it suitable for those with gluten intolerance or celiac disease.
- Pescatarian and Mediterranean Diets: As a fish-based protein, monkfish fits well into pescatarian and Mediterranean diets, which emphasize fish and seafood as primary protein sources.
Cooking Tips for Monkfish
Monkfish is known for its firm, meaty texture, which makes it perfect for grilling, baking, or pan-searing. When cooking monkfish, it is important to avoid overcooking, as this can cause the flesh to become tough. Here are some ideas for incorporating monkfish into your meals:
- Grilled Monkfish: Marinate monkfish fillets in a mixture of olive oil, lemon, garlic, and herbs, and grill until golden and cooked through.
- Monkfish Stew or Soup: Monkfish is a great addition to seafood stews or soups, where its firm texture can stand up to the cooking process without falling apart.
- Baked Monkfish: For a simple preparation, bake monkfish fillets with a drizzle of olive oil, a squeeze of lemon juice, and a sprinkle of fresh herbs, such as thyme or rosemary.
Conclusion
Monkfish is a nutrient-packed, versatile fish that can elevate your meals with its mild flavor and firm texture. Its lean protein content, low fat, and essential vitamins and minerals make it a heart-healthy choice that aligns with various dietary needs. Whether you’re seeking to incorporate more fish into your diet or are looking for a delicious and nutritious seafood option, monkfish offers numerous health benefits, from promoting muscle health to supporting immune function.
