Healthy Baked Lingcod Recipe: High-Protein, Low-Fat & Nutrient-Packed
Lingcod (Cooked with Dry Heat) – Nutritional Information
Lingcod is a mild and versatile fish that is well-suited for dry heat cooking methods like grilling, broiling, or baking. Known for its firm, flaky texture and subtle flavor, it is a popular choice for seafood lovers seeking a low-fat, high-protein option. When cooked with dry heat, lingcod retains its moisture while developing a slightly crispy exterior, making it an excellent addition to a balanced diet.
Here’s the detailed nutritional breakdown of Lingcod (cooked with dry heat):
| Nutrient | Amount |
|---|---|
| Energy | 109 kcal |
| Protein | 22.64 g |
| Total Fat | 1.36 g |
| Saturated Fat | 0.255 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugars | 0.0 g |
| Calcium | 18.0 mg |
| Iron | 0.41 mg |
| Magnesium | 33.0 mg |
| Phosphorus | 258.0 mg |
| Potassium | 560.0 mg |
| Sodium | 76.0 mg |
| Zinc | 0.58 mg |
| Copper | 0.035 mcg |
| Manganese | 0.026 mg |
| Selenium | 46.8 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (Vitamin B1) | 0.035 mg |
| Riboflavin (Vitamin B2) | 0.139 mg |
| Niacin (Vitamin B3) | 2.314 mg |
| Vitamin B6 | 0.346 mg |
| Folate | 10.0 mcg |
| Vitamin B12 | 4.15 mcg |
| Vitamin A | 17.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Lingcod, being a fish, contains common seafood allergens, including fish proteins. It is important for individuals with fish allergies to avoid consuming lingcod. Additionally, cross-contamination with other allergens could occur during preparation, so it is advisable to ensure proper kitchen hygiene when preparing seafood.
Dietary Preferences
Lingcod is a healthy option for various dietary preferences:
- High-protein: Ideal for those seeking a lean source of protein.
- Low-fat: Suitable for individuals on low-fat or heart-healthy diets.
- Gluten-free: Naturally free from gluten, making it an excellent choice for those with gluten sensitivities or celiac disease.
- Low-carb: Perfect for keto and low-carb diets, as it contains no carbohydrates.
- Paleo and Whole30-friendly: This fish fits into both Paleo and Whole30 guidelines due to its minimal processing and natural composition.
- Diabetic-friendly: With its high protein and low fat content, lingcod can be a good choice for individuals managing their blood sugar levels.
Cooking Tips and Advice
- Preparation: Lingcod is best cooked using dry heat methods like grilling, broiling, or baking to maintain its delicate texture. For a delicious and healthy meal, season with a light brush of olive oil, a sprinkle of your favorite herbs, and a squeeze of lemon for enhanced flavor.
- Cooking Time: Depending on the thickness of the fillets, cook lingcod for approximately 10–12 minutes per inch of thickness at 400°F (200°C) in the oven, or 4–6 minutes per side on a preheated grill.
- Flavor Pairings: Lingcod pairs well with a variety of side dishes, from roasted vegetables and steamed rice to a fresh mixed greens salad. For a refreshing contrast, serve with a tangy yogurt-based sauce or a citrusy vinaigrette.
Conclusion
Lingcod, with its lean profile and rich protein content, is a nutritious addition to any diet. It provides essential vitamins and minerals like vitamin B12, phosphorus, and selenium, contributing to overall health and well-being. Whether enjoyed on its own or paired with a variety of sides, lingcod is a flavorful and versatile choice for those seeking a healthy and satisfying meal.
