Rockfish (Pacific, Mixed Species) – Cooked with Dry Heat
Rockfish, specifically from the Pacific, offers a nutrient-dense source of protein and a variety of essential minerals. Cooked using dry heat, this fish delivers a mild flavor while maintaining a firm texture. Whether grilled, roasted, or broiled, it is an excellent choice for those seeking a lean and low-calorie protein option.
Nutritional Information (Per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 109 kcal |
| Protein | 22.23 g |
| Total Fat | 1.62 g |
| Saturated Fat | 0.42 g |
| Carbohydrates | 0.0 g |
| Dietary Fiber | 0.0 g |
| Sugars | 0.0 g |
| Calcium | 17 mg |
| Iron | 0.36 mg |
| Magnesium | 33 mg |
| Phosphorus | 248 mg |
| Potassium | 467 mg |
| Sodium | 89 mg |
| Zinc | 0.43 mg |
| Copper | 0.041 mcg |
| Manganese | 0.013 mg |
| Selenium | 76.2 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (Vitamin B1) | 0.027 mg |
| Riboflavin (Vitamin B2) | 0.226 mg |
| Niacin (Vitamin B3) | 2.897 mg |
| Vitamin B6 | 0.241 mg |
| Folate | 10 mcg |
| Vitamin B12 | 1.59 mcg |
| Vitamin A | 5.0 mcg |
| Vitamin E | 0.44 mg |
| Vitamin D2 | 4.6 mcg |
Allergen Information
Rockfish is a seafood product and may contain allergens related to fish. It is important to be cautious for individuals with fish allergies or sensitivities.
Dietary Preferences
- Low-carb: With 0g of carbohydrates, this fish is an excellent option for low-carb and ketogenic diets.
- High-protein: Providing over 22g of protein per 100g serving, it is ideal for those looking to increase their protein intake.
- Gluten-free: As a fish, rockfish is naturally gluten-free, making it a safe choice for those with gluten sensitivities or celiac disease.
- Low in fat: The fish is low in fat, with only 1.62g of fat per serving, which is beneficial for those managing their fat intake.
Health Benefits and Culinary Tips
Rockfish is an excellent source of lean protein, making it a nutritious choice for maintaining and building muscle mass. Its low fat and carbohydrate content make it suitable for various dietary preferences, including weight management, low-carb, and heart-healthy diets.
When cooking rockfish, try to keep it simple to highlight its mild flavor. Grilling, roasting, or broiling is ideal to achieve a perfect balance of crispness and tenderness. You can complement the dish with a squeeze of fresh lemon or serve it alongside roasted vegetables or a light salad.
Given its richness in selenium, phosphorus, and vitamin B12, rockfish supports overall immune health, bone strength, and red blood cell production. Furthermore, its potassium and magnesium content helps support proper muscle function and heart health.
Conclusion
Rockfish (Pacific, Mixed Species) cooked with dry heat provides a flavorful, low-fat, high-protein meal option that is both nutritious and versatile. It fits well within many dietary preferences and provides essential nutrients like phosphorus, magnesium, and selenium, making it an ideal choice for those seeking a healthy, balanced meal. Whether you are looking to increase protein intake or simply enjoy a delicious seafood dish, rockfish is an excellent choice for any meal.
