Monkfish (Cooked Using Dry Heat)
Monkfish, known for its firm texture and mild flavor, is a lean, nutritious seafood option that provides a wealth of essential nutrients when cooked using dry heat methods such as grilling, broiling, or pan-searing. Often referred to as “poor man’s lobster,” its meaty flesh resembles lobster tail, making it a popular choice for seafood lovers seeking a low-fat, high-protein meal.
Nutritional Information
| Nutrient | Amount per 100g |
|---|---|
| Energy | 97.0 kcal |
| Protein | 18.56 g |
| Fat | 1.95 g |
| Saturated Fat | 0.0 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 10.0 mg |
| Iron | 0.41 mg |
| Magnesium | 27.0 mg |
| Phosphorus | 256.0 mg |
| Potassium | 513.0 mg |
| Sodium | 23.0 mg |
| Zinc | 0.53 mg |
| Copper | 0.036 mcg |
| Manganese | 0.031 mg |
| Selenium | 46.8 mcg |
| Vitamin C | 1.0 mg |
| Thiamin (Vitamin B1) | 0.029 mg |
| Riboflavin (Vitamin B2) | 0.073 mg |
| Niacin (Vitamin B3) | 2.558 mg |
| Vitamin B6 | 0.277 mg |
| Folate (Vitamin B9) | 8.0 mcg |
| Vitamin B12 | 1.04 mcg |
| Vitamin A | 14.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Monkfish is a type of seafood and may cause allergic reactions in individuals with seafood allergies. It is essential for individuals with shellfish or fish allergies to avoid consuming monkfish, as it can lead to allergic symptoms such as hives, swelling, or difficulty breathing. Always check for cross-contamination when purchasing or preparing seafood.
Dietary Preferences
Monkfish is an excellent choice for several dietary preferences, including:
- Low-Fat Diets: With just 1.95 grams of fat per 100 grams, monkfish is a lean source of protein.
- Low-Carb Diets: Monkfish contains no carbohydrates, making it suitable for low-carb or ketogenic diets.
- High-Protein Diets: Monkfish is packed with protein (18.56 grams per 100 grams), making it a great option for those looking to increase protein intake.
- Gluten-Free: As a naturally gluten-free food, monkfish is suitable for those with celiac disease or gluten intolerance.
- Paleo and Whole30: Monkfish fits well within both the paleo and Whole30 dietary frameworks, providing high-quality, minimally processed animal protein.
- Dairy-Free: Monkfish contains no dairy, making it an excellent choice for those following a dairy-free or vegan diet.
- Sodium-Conscious Diets: With only 23 mg of sodium per 100 grams, monkfish is a great option for individuals looking to reduce their sodium intake.
Health Benefits
Monkfish offers a wealth of nutritional benefits that support overall health:
- High in Protein: Monkfish is an excellent source of lean protein, which is vital for muscle repair, immune function, and the production of enzymes and hormones.
- Rich in Selenium: This mineral plays a crucial role in protecting cells from oxidative damage and supports a healthy immune system.
- Supports Heart Health: With a low fat content, particularly minimal saturated fat, monkfish contributes to a heart-healthy diet, especially when included in a balanced eating plan rich in lean proteins and low in unhealthy fats.
- Good Source of B Vitamins: Monkfish is rich in B vitamins, especially niacin (B3) and vitamin B12, both of which are essential for energy production, brain function, and the formation of red blood cells.
- Bone Health: Monkfish provides small amounts of calcium, phosphorus, and magnesium, all of which contribute to maintaining strong bones and overall skeletal health.
- Boosts Metabolism: The presence of niacin, vitamin B6, and magnesium supports energy metabolism and may contribute to improved overall energy levels.
Cooking Tips
To prepare monkfish in the most flavorful way, dry heat methods such as grilling, broiling, or pan-searing are ideal. The fish can be marinated with your favorite herbs and spices, or simply seasoned with salt, pepper, and a drizzle of olive oil. Monkfish pairs beautifully with bold flavors like garlic, lemon, and herbs such as thyme or rosemary. Avoid overcooking, as monkfish can become tough and rubbery when exposed to too much heat.
Conclusion
Monkfish is a nutritious, lean protein that is a great addition to any healthy diet. Its mild flavor and firm texture make it a versatile option for a variety of dishes, from seafood stews to grilled skewers. Packed with essential nutrients like protein, selenium, and B vitamins, monkfish offers a host of health benefits while being low in fat and carbs. When prepared correctly, it provides a satisfying and delicious seafood experience without the extra calories or unhealthy fats often found in other meats.
Whether you are following a specific dietary plan or simply seeking a wholesome meal, monkfish is a great option that fits a wide range of nutritional needs.
