Butterfish (Cooked, Dry Heat)
Butterfish, when prepared through dry heat cooking methods such as grilling or baking, is a nutritious and flavorful fish that provides a rich source of high-quality protein and essential minerals. It is low in carbohydrates and sugars, making it an ideal choice for those following low-carb or keto diets. The delicate, tender flesh of butterfish has a mild flavor that can complement a variety of dishes.
Nutritional Breakdown:
| Nutrient | Amount per 100g |
|---|---|
| Energy | 187 kcal |
| Protein | 22.15 g |
| Total Fat | 10.28 g |
| Saturated Fat | 0.0 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 28.0 mg |
| Iron | 0.64 mg |
| Magnesium | 32.0 mg |
| Phosphorus | 308.0 mg |
| Potassium | 481.0 mg |
| Sodium | 114.0 mg |
| Zinc | 0.99 mg |
| Copper | 0.069 mcg |
| Manganese | 0.019 mg |
| Selenium | 46.8 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (Vitamin B1) | 0.146 mg |
| Riboflavin (Vitamin B2) | 0.192 mg |
| Niacin (Vitamin B3) | 5.769 mg |
| Vitamin B6 | 0.346 mg |
| Folate (Vitamin B9) | 17.0 mcg |
| Vitamin B12 | 1.83 mcg |
| Vitamin A | 33.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Butterfish is a type of fish, so it should be avoided by individuals with fish allergies. There are no common allergens such as dairy, gluten, or nuts in this fish, making it suitable for many allergy-sensitive diets.
Dietary Preferences:
- Low Carb: With zero carbohydrates and no added sugars, butterfish fits into low-carb, keto, and paleo diets.
- High-Protein: At over 22 grams of protein per 100g serving, butterfish is an excellent choice for those seeking a high-protein food option.
- Gluten-Free: This fish is naturally gluten-free and suitable for those with celiac disease or gluten sensitivities.
- Dairy-Free: It contains no dairy, making it appropriate for lactose-intolerant or dairy-free individuals.
- Pescatarian: As a fish-based food, butterfish is perfect for pescatarians and those who include seafood in their diets.
Health Benefits:
- Rich in Protein: The high protein content supports muscle repair, growth, and overall body functions.
- Good Source of Minerals: Butterfish is an excellent source of potassium, magnesium, phosphorus, and calcium, all of which are vital for maintaining healthy bones, muscles, and overall cellular function.
- Low in Saturated Fat: With 0 grams of saturated fat, butterfish is a heart-healthy option that helps reduce the risk of cardiovascular disease.
- Omega-3 Fatty Acids: While not detailed in the nutritional profile above, butterfish is a good source of omega-3 fatty acids, which are essential for brain function and heart health.
Cooking Tips:
Butterfish’s mild and delicate flavor makes it versatile for many cooking styles, from grilling and broiling to baking or pan-searing. Since it is lean and cooks quickly, itβs important to avoid overcooking it to preserve its tender texture. Pair it with light seasonings, herbs like dill or parsley, and a drizzle of olive oil or lemon juice for a simple yet satisfying meal.
Conclusion:
Butterfish, cooked with dry heat, is a highly nutritious and versatile option for those seeking a protein-packed, low-carb meal. Its rich mineral content, including calcium, iron, and potassium, makes it a beneficial addition to any balanced diet. Whether you’re cooking for health or flavor, butterfish is a delicious, light option that is easy to prepare and enjoy.
Perfect for a range of dietary needs and meal preferences, this fish is a smart choice for health-conscious individuals, athletes, and anyone looking to add variety to their meals without compromising on taste or nutrition.
