Rockfish (Pacific, Mixed Species, Raw)
Rockfish, particularly from the Pacific region, is a lean, protein-rich fish that offers a variety of essential nutrients while maintaining a light and delicate flavor profile. It is an excellent choice for those seeking a low-fat protein source with minimal carbohydrates and no sugars. Below is the detailed nutritional breakdown of Rockfish (Pacific, Mixed Species, Raw), highlighting its many health benefits.
Nutritional Information
| Nutrient | Amount per 100g |
|---|---|
| Energy | 90 kcal |
| Protein | 18.36 g |
| Total Fat | 1.34 g |
| Saturated Fat | 0.347 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 14.0 mg |
| Iron | 0.3 mg |
| Magnesium | 27.0 mg |
| Phosphorus | 205.0 mg |
| Potassium | 386.0 mg |
| Sodium | 74.0 mg |
| Zinc | 0.36 mg |
| Copper | 0.034 mcg |
| Manganese | 0.011 mg |
| Selenium | 63.0 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (Vitamin B1) | 0.023 mg |
| Riboflavin (Vitamin B2) | 0.187 mg |
| Niacin (Vitamin B3) | 2.393 mg |
| Vitamin B6 | 0.21 mg |
| Folate (Vitamin B9) | 9.0 mcg |
| Vitamin B12 | 1.39 mcg |
| Vitamin A | 4.0 mcg |
| Vitamin E | 0.36 mg |
| Vitamin D2 | 3.8 mcg |
Allergen Information
Rockfish, as a type of fish, is a potential allergen for individuals with fish allergies. It is important to ensure proper food handling and to be cautious when serving to those with seafood sensitivities. Always verify ingredient labels and consult with those who may have allergies before consumption.
Dietary Preferences
- Low in Carbs: This fish is free from carbohydrates and sugars, making it suitable for low-carb, ketogenic, or diabetic diets.
- High in Protein: Rich in high-quality protein, this fish is ideal for muscle building, repair, and overall body function.
- Low in Fat: With just 1.34 grams of fat, it is a heart-healthy option that can fit into various weight management plans.
- Omega-3 Fatty Acids: Although not listed explicitly, fish like Rockfish are often a good source of omega-3 fatty acids, supporting heart health and cognitive function.
- Gluten-Free: Being a pure protein source, Rockfish is naturally gluten-free, making it suitable for those with celiac disease or gluten sensitivities.
- Paleo and Keto Friendly: This fish fits perfectly into both paleo and ketogenic diets due to its high protein and low fat content.
Health Benefits
Rockfish is an excellent source of lean protein, which is essential for the repair and building of muscle tissue. The fish also provides a variety of essential minerals, including potassium, phosphorus, and magnesium, all of which support proper body function, bone health, and muscle performance. Its moderate content of vitamin B12 helps with nerve health, while selenium is an important antioxidant that supports the immune system and thyroid function.
Despite being low in fat, Rockfish provides a small but valuable amount of omega-3 fatty acids, which are known to contribute to cardiovascular health, brain function, and reducing inflammation. The fish is also rich in phosphorus, which aids in maintaining strong bones and teeth.
Cooking Tips
Rockfish is versatile in the kitchen, making it ideal for grilling, baking, broiling, or pan-searing. Its mild flavor allows it to pair well with a wide range of seasonings and marinades, from citrus-based to herb-infused or spice-rich blends. For a simple preparation, try seasoning with a touch of olive oil, garlic, and lemon, and bake it until tender. Alternatively, rockfish can be served in fish tacos, added to stews, or used in fish salads for a light yet satisfying meal.
Conclusion
With its rich protein content, low-fat profile, and nutrient diversity, Rockfish (Pacific, Mixed Species, Raw) is a fantastic addition to any diet. Whether you’re looking to maintain a healthy lifestyle, build muscle, or simply enjoy a delicious seafood dish, Rockfish provides a wholesome, flavorful option. It caters to various dietary preferences, including low-carb, gluten-free, and heart-healthy plans. Always consider any food allergies and enjoy the benefits of this nutritious fish in your meals!
