Milkfish (Cooked with Dry Heat)
Milkfish, known for its tender texture and rich flavor, is a popular fish dish often enjoyed in many coastal and Asian cuisines. When prepared using dry heat methods, such as grilling or broiling, milkfish becomes an excellent protein-packed option for a satisfying meal. Here’s a breakdown of the nutritional value and health benefits of this versatile fish.
Nutritional Information (per 100g of cooked milkfish):
| Nutrient | Amount |
|---|---|
| Energy | 190 kcal |
| Protein | 26.32 g |
| Total Fat | 8.63 g |
| Saturated Fat | 0.0 g |
| Carbohydrates | 0.0 g |
| Dietary Fiber | 0.0 g |
| Sugars | 0.0 g |
| Calcium | 65.0 mg |
| Iron | 0.41 mg |
| Magnesium | 38.0 mg |
| Phosphorus | 208.0 mg |
| Potassium | 374.0 mg |
| Sodium | 92.0 mg |
| Zinc | 1.05 mg |
| Copper | 0.044 mcg |
| Manganese | 0.026 mg |
| Selenium | 16.2 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (Vitamin B1) | 0.016 mg |
| Riboflavin (Vitamin B2) | 0.069 mg |
| Niacin (Vitamin B3) | 8.256 mg |
| Vitamin B6 | 0.488 mg |
| Folate (Vitamin B9) | 18.0 mcg |
| Vitamin B12 | 3.27 mcg |
| Vitamin A | 33.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Milkfish is a type of fish and may cause an allergic reaction in individuals sensitive to seafood or fish allergens. It is recommended that those with fish allergies avoid consuming this dish.
Dietary Preferences:
- High in Protein: Milkfish is a great choice for those following a high-protein diet, supporting muscle repair and growth.
- Low in Carbohydrates: Ideal for low-carb or keto diets, milkfish contains zero carbs, making it an excellent source of lean protein without added sugars.
- Rich in Omega-3 Fatty Acids: Although milkfish contains a modest amount of fat, it is also a healthy source of omega-3 fatty acids, which are beneficial for heart health.
- Gluten-Free: This dish is naturally gluten-free, making it suitable for those with celiac disease or gluten intolerance.
Health Benefits:
Milkfish provides an impressive amount of protein, making it an excellent choice for building and maintaining muscle mass. Itโs a great source of essential vitamins and minerals, including Vitamin B12 (important for nerve health), Vitamin A (supports immune function), and niacin (aids digestion and skin health). Additionally, itโs rich in phosphorus and potassium, which contribute to strong bones and heart function.
The dry heat cooking method helps preserve the fishโs natural flavors while minimizing fat content. Moreover, milkfish is packed with essential minerals such as zinc and selenium, which support immune function and overall cellular health.
Advice for Preparation:
- Pairing: Serve grilled or broiled milkfish with a side of steamed vegetables or a light salad for a balanced, healthful meal.
- Seasoning: Enhance its flavor by marinating the fish in a mixture of lemon, garlic, and herbs before grilling.
- Cooking Tips: To avoid overcooking, make sure to monitor the fish closely while it’s being cooked. Milkfish has a tender texture, so it cooks relatively quickly and should be removed from heat when just cooked through to preserve moisture.
Conclusion:
Milkfish, when cooked with dry heat, offers a delicious and nutritious option for anyone seeking a healthy, protein-packed meal. Its versatility allows for a variety of preparations, and with its high vitamin and mineral content, itโs a great choice for those looking to maintain or improve their overall health. Enjoy this flavorful fish in your next meal, whether it’s for a family dinner or a simple weeknight meal!
