Nutrient-Packed Sablefish: Health Benefits & Delicious Recipe Ideas
Sablefish (Raw) – Nutritional Information
Sablefish, a rich and flavorful fish also known as black cod, is a highly nutritious seafood choice. It provides a significant amount of healthy fats, including omega-3 fatty acids, and is an excellent source of protein. This fish is ideal for various culinary applications, offering a delicate texture that pairs well with many seasonings and cooking methods.
Nutritional Breakdown (per 100g):
| Nutrient | Amount |
|---|---|
| Energy | 195 kcal |
| Protein | 13.41 g |
| Total Fat | 15.3 g |
| Saturated Fat | 3.2 g |
| Carbohydrates | 0.0 g |
| Dietary Fiber | 0.0 g |
| Sugars | 0.0 g |
| Calcium | 35 mg |
| Iron | 1.28 mg |
| Magnesium | 55 mg |
| Phosphorus | 168 mg |
| Potassium | 358 mg |
| Sodium | 56 mg |
| Zinc | 0.32 mg |
| Copper | 22 mcg |
| Manganese | 15 mcg |
| Selenium | 36.5 mcg |
| Vitamin C | 0.0 mg |
| Thiamine (B1) | 0.1 mg |
| Riboflavin (B2) | 0.09 mg |
| Niacin (B3) | 4.0 mg |
| Vitamin B6 | 0.3 mg |
| Folate | 15 mcg |
| Vitamin B12 | 1.5 mcg |
| Vitamin A | 93 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Sablefish is a fish and may cause allergic reactions in individuals who are sensitive to seafood.
Dietary Preferences:
- High in Protein: Suitable for those looking to increase their protein intake.
- Low in Carbs: Ideal for low-carb or keto diets.
- Rich in Omega-3 Fatty Acids: A great choice for those seeking heart-healthy fats.
- Gluten-Free: Safe for those following a gluten-free diet.
Advice:
When preparing sablefish, consider grilling, baking, or pan-searing to enhance its natural flavors. Its delicate texture also makes it a great choice for stews or soups. For a rich, buttery taste, try pairing it with citrus or fresh herbs to complement its creamy mouthfeel.
Conclusion:
Sablefish offers an abundance of health benefits, particularly for those seeking high-quality protein and healthy fats. Whether grilled, roasted, or served in a broth, its rich, silky texture and nutrient profile make it an excellent choice for diverse culinary creations.
