Conch (Baked or Broiled)
Conch, a popular delicacy often enjoyed in tropical regions, is a versatile and flavorful seafood that is typically prepared by baking or broiling. Known for its tender texture and rich, briny taste, conch is a great source of lean protein and essential nutrients, making it a healthy choice for those seeking a satisfying meal.
Nutritional Information:
| Nutrient | Amount |
|---|---|
| Energy | 130 kcal |
| Protein | 26.3 g |
| Fat | 1.2 g |
| Saturated Fat | 0.37 g |
| Carbohydrates | 1.7 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 98.0 mg |
| Iron | 1.41 mg |
| Magnesium | 238 mg |
| Phosphorus | 217.0 mg |
| Potassium | 163.0 mg |
| Sodium | 153.0 mg |
| Zinc | 1.71 mg |
| Copper | 0.435 mcg |
| Manganese | 0.0 mg |
| Selenium | 40.3 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (B1) | 0.06 mg |
| Riboflavin (B2) | 0.08 mg |
| Niacin (B3) | 1.04 mg |
| Vitamin B6 | 0.06 mg |
| Folate | 179.0 mcg |
| Vitamin B12 | 5.25 mcg |
| Vitamin A | 7.0 mcg |
| Vitamin E | 6.33 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits and Dietary Considerations:
Conch is a fantastic source of protein, providing over 26 grams per serving, which makes it a great choice for building and repairing tissues, as well as supporting overall health. It is low in fat, containing only 1.2 grams per serving, with minimal saturated fat, making it suitable for those on a low-fat or heart-healthy diet.
Additionally, conch is rich in essential minerals such as magnesium, phosphorus, and potassium, which support muscle function, bone health, and the body’s electrolyte balance. It also provides a good amount of calcium, important for bone density and dental health.
The vitamin content in conch is noteworthy, particularly its B-vitamin complex, including vitamin B12, niacin, and folate, which help with energy production, brain function, and red blood cell formation. Despite its many health benefits, conch does not provide significant amounts of vitamin C or fiber, so it is best enjoyed as part of a well-balanced meal.
Allergen Information:
Conch is a type of shellfish, which is a common allergen. Those with shellfish allergies should avoid consuming conch or any dishes that contain it.
Dietary Preferences:
- Low-Fat: Conch is naturally low in fat, making it a great choice for those looking to reduce their fat intake.
- High-Protein: Conch is an excellent source of lean protein, ideal for those following high-protein or muscle-building diets.
- Gluten-Free: Conch is naturally gluten-free, making it a suitable option for those with gluten sensitivity or celiac disease.
- Low-Carb: With just 1.7 grams of carbohydrates per serving, conch fits well into low-carb diets.
- Paleo-Friendly: Being a naturally occurring seafood, conch is compliant with paleo diet guidelines.
- Keto-Friendly: Its low carbohydrate content makes conch a good choice for those following the ketogenic diet.
Culinary Tips:
- Preparation: Conch can be prepared in various ways, including baking, broiling, or grilling. For tender results, it is often marinated in citrus juice or a flavorful sauce before cooking.
- Serving Suggestions: Serve conch with a side of sautéed vegetables, over a bed of rice, or in a fresh salad for a light and nutritious meal.
- Pairings: Conch pairs well with tropical fruits like mango or pineapple, which complement its savory taste, as well as with robust seasonings like garlic, lime, and cilantro.
Conclusion:
Baked or broiled conch is a delicious, protein-packed seafood option that offers a wealth of nutrients while being low in fat and carbohydrates. Whether you’re looking to enjoy a healthy meal or explore a new seafood delicacy, conch provides numerous health benefits and fits easily into a variety of dietary preferences. With its rich flavor and versatility, conch is an excellent choice for anyone seeking a nutritious and satisfying dish.
