Striped Bass (Cooked, Dry Heat) – Nutritional Information & Health Benefits
Striped bass is a delicious and healthy fish option, perfect for a variety of culinary dishes. When cooked using dry heat methods, such as grilling, broiling, or baking, striped bass retains its rich flavor while offering a substantial nutritional profile. Below is a detailed breakdown of its nutritional content, including key vitamins and minerals that contribute to a balanced diet.
Nutritional Information (Per 100g Serving)
| Nutrient | Amount |
|---|---|
| Energy | 124 kcal |
| Protein | 22.73 g |
| Total Fat | 2.99 g |
| Saturated Fat | 0.65 g |
| Carbohydrates | 0.0 g |
| Dietary Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 19 mg |
| Iron | 1.08 mg |
| Magnesium | 51 mg |
| Phosphorus | 254 mg |
| Potassium | 328 mg |
| Sodium | 88 mg |
| Zinc | 0.51 mg |
| Copper | 0.04 mcg |
| Manganese | 0.019 mg |
| Selenium | 46.8 mcg |
| Vitamin C | 0.0 mg |
| Thiamine (B1) | 0.115 mg |
| Riboflavin (B2) | 0.037 mg |
| Niacin (B3) | 2.558 mg |
| Vitamin B6 | 0.346 mg |
| Folate | 10 mcg |
| Vitamin B12 | 4.41 mcg |
| Vitamin A | 31 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits of Striped Bass
1. High in Protein:
With over 22 grams of protein per 100 grams, striped bass is an excellent source of lean, muscle-building protein. Protein is essential for tissue repair, immune function, and overall growth.
2. Rich in Essential Minerals:
- Phosphorus: This mineral plays a crucial role in maintaining healthy bones and teeth and is involved in energy production.
- Magnesium: Known for its ability to support muscle function, heart health, and the production of proteins, magnesium is abundant in striped bass.
- Potassium: Potassium helps to regulate fluid balance, muscle contractions, and nerve function, making it an important electrolyte for overall health.
- Selenium: A powerful antioxidant, selenium supports the immune system and plays a role in thyroid function.
3. Low in Fat & Carbohydrates:
Striped bass is naturally low in fat (2.99g) and free from carbohydrates, making it a great option for those following low-fat or low-carb diets.
4. Rich in Vitamins:
- Vitamin B12: A crucial vitamin for red blood cell formation and nerve health, striped bass provides a substantial amount of Vitamin B12, aiding in the prevention of anemia.
- Niacin (B3): Important for maintaining healthy skin, nerves, and digestion, niacin also helps the body convert food into energy.
- Vitamin A: This vitamin is essential for good vision, immune function, and skin health.
5. Supports Heart Health:
With its low levels of saturated fats and high protein content, striped bass is a heart-healthy option that may help manage cholesterol levels and reduce the risk of cardiovascular disease.
Dietary Preferences & Allergen Information
Dietary Preferences:
- Gluten-Free: Striped bass contains no gluten, making it a suitable choice for individuals with gluten sensitivity or celiac disease.
- Paleo-Friendly: This fish is an excellent option for those following a paleo diet, which emphasizes whole, unprocessed foods.
- Low-Carb/Keto-Friendly: As a protein-rich food with virtually no carbohydrates, striped bass fits well into both low-carb and ketogenic meal plans.
Allergen Information:
- Fish Allergy: Striped bass is a type of fish and may cause allergic reactions in individuals with fish allergies. Always check with guests or consumers for potential seafood allergies before serving.
Cooking Advice & Tips
To maximize the nutritional benefits and flavor of striped bass, consider cooking methods like grilling, broiling, or baking, which retain the fish’s natural oils and nutrients. Avoid deep-frying, which can introduce unnecessary fats.
- Grilling: Grilling striped bass brings out its natural smoky flavor. Simply season with lemon, herbs, and a drizzle of olive oil before placing on the grill.
- Baking: Baking the fish at a moderate temperature (350°F/175°C) ensures it stays tender and juicy. You can wrap the bass in foil with fresh herbs and lemon slices for an aromatic twist.
- Broiling: Broiling provides a crispy exterior while keeping the interior moist, a perfect option for thinner fillets.
Conclusion
Striped bass is not only a tasty and versatile seafood option but also an excellent source of essential nutrients. Rich in protein, vitamins, and minerals, it supports a variety of health benefits, including muscle growth, heart health, and immune function. Whether you’re following a low-carb diet, looking for a lean protein source, or simply craving a flavorful fish dish, striped bass is a perfect choice for health-conscious individuals.
