Atlantic Ocean Perch: Nutritional Benefits, Cooking Tips & Delicious Recipe Ideas
Atlantic Ocean Perch (Raw) – Nutritional Information
Atlantic Ocean Perch, a lean and protein-packed fish, is not only a delicious option for a healthy diet but also provides a variety of essential nutrients. Rich in proteins and low in fats, this fish is a great source of important vitamins and minerals, making it a versatile ingredient for a range of culinary creations. Let’s explore its nutritional profile and health benefits in detail.
Nutritional Breakdown of Atlantic Ocean Perch (Raw)
| Nutrient | Amount per 100g |
|---|---|
| Energy | 79 kcal |
| Protein | 15.31 g |
| Total Fat | 1.54 g |
| Saturated Fat | 0.273 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 28 mg |
| Iron | 0.22 mg |
| Magnesium | 23 mg |
| Phosphorus | 248 mg |
| Potassium | 187 mg |
| Sodium | 287 mg |
| Zinc | 0.29 mg |
| Copper | 0.021 mcg |
| Manganese | 0.011 mg |
| Selenium | 28.6 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (Vitamin B1) | 0.04 mg |
| Riboflavin (Vitamin B2) | 0.048 mg |
| Niacin (Vitamin B3) | 1.005 mg |
| Vitamin B6 | 0.073 mg |
| Folate | 9 mcg |
| Vitamin B12 | 1.5 mcg |
| Vitamin A | 12 mcg |
| Vitamin E | 0.76 mg |
| Vitamin D2 | 1.2 mcg |
Allergen Information
Atlantic Ocean Perch is a fish, and like all fish, it can be an allergen for some individuals. Those with a fish allergy should avoid consuming it. Always be mindful of cross-contamination if you are preparing meals for those with fish allergies.
Dietary Preferences
- Gluten-Free: Atlantic Ocean Perch is naturally gluten-free, making it an excellent option for individuals following a gluten-free diet.
- Low-Carb: With zero carbohydrates, this fish is perfect for those following low-carb or ketogenic diets.
- Paleo-Friendly: As a natural source of protein and nutrients, it fits well within paleo dietary guidelines.
- Dairy-Free: This fish contains no dairy, making it suitable for those with lactose intolerance or following a dairy-free diet.
- High-Protein: With over 15 grams of protein per 100 grams, it’s a great choice for anyone looking to increase their protein intake, such as athletes or bodybuilders.
Health Benefits
Atlantic Ocean Perch is a nutrient-dense seafood option that provides an array of health benefits:
- High in Protein: This fish offers over 15 grams of high-quality protein per 100 grams, which is essential for muscle growth, repair, and overall bodily functions.
- Low in Fat: With only 1.54 grams of total fat and less than 0.3 grams of saturated fat, this fish is a heart-healthy choice for those aiming to reduce fat intake.
- Rich in Micronutrients: Atlantic Ocean Perch is a good source of important minerals like phosphorus, potassium, magnesium, and calcium. These minerals are vital for bone health, nerve function, and electrolyte balance.
- Source of Omega-3s: While not as high as fattier fish, it still contains a healthy amount of omega-3 fatty acids, known for their anti-inflammatory properties and heart health benefits.
- B-Vitamins: This fish provides several essential B-vitamins, including niacin, vitamin B12, and riboflavin, which support energy production, brain function, and red blood cell formation.
- Selenium: Selenium is an antioxidant mineral that helps protect cells from oxidative stress and supports immune function.
Cooking Tips
Atlantic Ocean Perch is a versatile fish that can be prepared in a variety of ways:
- Grilled or Pan-Seared: A simple seasoning of salt, pepper, and herbs is all you need to enhance its delicate flavor. Grill or sear in a hot pan with a bit of olive oil for a crispy finish.
- Baked: Baking is another easy method for cooking ocean perch. Top with a squeeze of lemon, garlic, and a few herbs for a light, flavorful meal.
- Fish Tacos: For a fun twist, use grilled or baked Atlantic Ocean Perch in fish tacos. Add fresh cabbage, salsa, and a creamy avocado sauce for a satisfying meal.
Conclusion
Atlantic Ocean Perch is a nutritious and flavorful fish that offers an excellent source of lean protein, essential vitamins, and minerals. Its low fat content and versatility in cooking make it a perfect addition to a balanced and healthy diet. Whether you’re grilling, baking, or pan-searing, this fish can elevate any dish with its delicate texture and mild taste. Consider incorporating Atlantic Ocean Perch into your next meal for a healthful, satisfying option.
