Bluefish (Cooked with Dry Heat)
Bluefish is a flavorful and nutrient-dense fish that is known for its firm texture and rich, slightly oily taste. When prepared using dry heat methods, such as grilling, broiling, or baking, bluefish retains much of its natural richness while offering a wide array of essential nutrients. Below is a detailed breakdown of its nutritional profile, making it a superb choice for those seeking a healthy and protein-packed meal.
Nutritional Breakdown
| Nutrient | Amount per 100g |
|---|---|
| Energy | 159 kcal |
| Protein | 25.69 g |
| Total Fat | 5.44 g |
| Saturated Fat | 1.17 g |
| Carbohydrates | 0.0 g |
| Dietary Fiber | 0.0 g |
| Sugars | 0.0 g |
| Calcium | 9.0 mg |
| Iron | 0.62 mg |
| Magnesium | 42 mg |
| Phosphorus | 291.0 mg |
| Potassium | 477.0 mg |
| Sodium | 77.0 mg |
| Zinc | 1.04 mg |
| Copper | 0.068 mcg |
| Manganese | 0.027 mg |
| Selenium | 46.8 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (B1) | 0.067 mg |
| Riboflavin (B2) | 0.097 mg |
| Niacin (B3) | 7.247 mg |
| Vitamin B6 | 0.464 mg |
| Folate (B9) | 2.0 mcg |
| Vitamin B12 | 6.22 mcg |
| Vitamin A | 138 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits
Bluefish is an excellent source of lean, high-quality protein, making it a top choice for muscle repair and growth. With a substantial amount of phosphorus (291 mg), this fish supports bone health and helps maintain energy production. Additionally, bluefish is rich in essential omega-3 fatty acids, which promote heart health by helping to lower cholesterol levels and reduce inflammation.
The fish is also a great source of selenium, an important antioxidant mineral that helps protect the body from oxidative stress and supports a healthy immune system. With 6.22 mcg of vitamin B12, bluefish is also a great option for promoting healthy nerve function and red blood cell production.
For those who enjoy eating clean, bluefish provides no carbohydrates, sugar, or dietary fiber, while offering a low level of saturated fat (1.17 g). Its relatively low sodium content (77 mg) makes it suitable for those monitoring their salt intake. Additionally, the small amount of calcium (9 mg) and iron (0.62 mg) present in bluefish help contribute to overall bone and blood health.
Dietary Considerations
Bluefish can be a valuable addition to a variety of dietary preferences:
- Low-Carb Diets: With zero carbs and no sugars, it is perfect for low-carb and ketogenic diets.
- High-Protein Diets: With over 25 grams of protein per 100 grams, bluefish is an excellent option for those looking to increase their protein intake, whether for muscle-building or general health.
- Paleo and Mediterranean Diets: Being naturally low in carbohydrates and rich in omega-3s, bluefish fits well within both the paleo and Mediterranean diet frameworks.
- Gluten-Free and Dairy-Free: Bluefish is naturally gluten-free and dairy-free, making it a safe choice for individuals with allergies or sensitivities to these ingredients.
Allergen Information
Bluefish, like all seafood, may trigger allergic reactions in individuals with shellfish or fish allergies. It is important to note that those with a fish allergy should avoid consuming bluefish altogether. Always consult with a healthcare provider if you have concerns about seafood allergies.
Cooking Tips
Bluefish’s strong flavor holds up well to dry heat cooking methods. It can be grilled, broiled, or baked, and pairs well with bold seasonings such as garlic, lemon, dill, and olive oil. To keep it tender and moist, be mindful not to overcook it—aim for an internal temperature of around 145°F (63°C).
Conclusion
Bluefish is a nutrient-dense, lean source of protein with an impressive array of vitamins and minerals, particularly when prepared with dry heat methods. Its health benefits make it an excellent choice for those looking to improve heart health, support muscle growth, and boost overall well-being. Whether you’re looking to prepare a simple, quick meal or elevate your culinary skills with a flavorful fish dish, bluefish is a versatile, delicious option that can be enjoyed by nearly anyone.
