Drum Freshwater (Cooked, Dry Heat)
Description:
Drum fish, specifically freshwater drum, is a highly versatile fish known for its mild, firm texture and slightly sweet flavor. When cooked using dry heat methods such as grilling, roasting, or baking, it retains its natural taste and nutritional value, making it an excellent choice for health-conscious individuals seeking a protein-packed meal. With a unique combination of essential nutrients, this fish can easily complement various dishes and enhance the dining experience.
Nutritional Information (per 100g serving):
| Nutrient | Amount |
|---|---|
| Energy | 153 kcal |
| Protein | 22.49 g |
| Total Fat | 6.32 g |
| Saturated Fat | 1.434 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 77 mg |
| Iron | 1.15 mg |
| Magnesium | 38 mg |
| Phosphorus | 231 mg |
| Potassium | 353 mg |
| Sodium | 96 mg |
| Zinc | 0.85 mg |
| Copper | 0.297 mcg |
| Manganese | 0.897 mg |
| Selenium | 16.2 mcg |
| Vitamin C | 1.0 mg |
| Thiamine (B1) | 0.081 mg |
| Riboflavin (B2) | 0.207 mg |
| Niacin (B3) | 2.862 mg |
| Vitamin B6 | 0.346 mg |
| Folate | 17.0 mcg |
| Vitamin B12 | 2.31 mcg |
| Vitamin A | 59.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Drum freshwater fish is a common allergen and should be avoided by individuals with seafood allergies. Always verify that the fish has been properly prepared to prevent cross-contamination with other allergens.
Dietary Preferences:
This fish is an excellent source of high-quality protein and can be included in various dietary preferences, such as:
- Low-Carb & Keto: With zero carbohydrates, this fish is perfect for low-carb or ketogenic diets.
- Paleo & Whole30: As an unprocessed, nutrient-rich source of protein, freshwater drum fits within both Paleo and Whole30 eating plans.
- Gluten-Free & Dairy-Free: Naturally free from gluten and dairy, it is a safe choice for individuals with sensitivities to these ingredients.
Health Benefits:
Freshwater drum offers an impressive nutritional profile, providing a high amount of protein per serving, making it an excellent option for muscle repair and growth. It’s also rich in essential minerals such as calcium, iron, and phosphorus, contributing to overall bone health. The moderate amounts of healthy fats in drum fish provide a source of Omega-3 fatty acids, which are beneficial for heart health and cognitive function.
Additionally, it contains B-vitamins like niacin and vitamin B6, which support metabolism and energy production, as well as vitamin B12, which is crucial for nerve function and red blood cell formation. While the vitamin C content is modest, it adds to the antioxidant benefits of this meal, helping to bolster the immune system.
Preparation Tips:
- Grilling: For a flavorful, smoky profile, brush drum fish with olive oil, season with salt and pepper, and grill on medium heat for about 4-5 minutes per side.
- Baking: Bake at 375°F (190°C) for 12-15 minutes until the fish flakes easily with a fork. Adding fresh herbs like parsley or dill can enhance the flavor.
- Pan-Seared: Lightly season and sear drum fish fillets in a hot pan with a little oil for about 2-3 minutes on each side, creating a crispy golden crust.
Conclusion:
Drum freshwater fish is a nutrient-dense, low-carb option that provides essential protein and vitamins with minimal fat content. It is an excellent choice for those seeking a healthy, versatile fish that can be prepared in various ways, making it a wonderful addition to any balanced diet. Whether you’re grilling it on a summer evening or baking it for a light dinner, drum fish is a tasty and beneficial option for anyone aiming to incorporate more fish into their diet.
