Seatrout (Mixed Species, Cooked with Dry Heat) – Nutritional Information
Seatrout, particularly when cooked using dry heat methods such as grilling, broiling, or roasting, offers a wealth of essential nutrients and health benefits. This lean fish is a rich source of high-quality protein and provides a variety of vitamins and minerals, making it a great addition to a balanced diet. Below is a detailed breakdown of the nutritional content of cooked seatrout:
| Nutrient | Amount per 100g |
|---|---|
| Energy | 133.0 kcal |
| Protein | 21.46 g |
| Total Fat | 4.63 g |
| Saturated Fat | 1.293 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 22.0 mg |
| Iron | 0.35 mg |
| Magnesium | 40.0 mg |
| Phosphorus | 321.0 mg |
| Potassium | 437.0 mg |
| Sodium | 74.0 mg |
| Zinc | 0.58 mg |
| Copper | 0.038 mg |
| Manganese | 0.019 mg |
| Selenium | 46.8 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (B1) | 0.069 mg |
| Riboflavin (B2) | 0.207 mg |
| Niacin (B3) | 2.923 mg |
| Vitamin B6 | 0.462 mg |
| Folate (B9) | 6.0 mcg |
| Vitamin B12 | 3.46 mcg |
| Vitamin A | 35.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Seatrout is considered a type of fish, and individuals with fish allergies should avoid it. Those with specific sensitivities to seafood should consult with a healthcare professional before incorporating seatrout into their diet. There is no indication of gluten, dairy, or nuts in this food, making it suitable for individuals with those allergies, but cross-contamination during preparation is always a concern for those with severe sensitivities.
Dietary Preferences
Seatrout is an excellent choice for those following a variety of dietary preferences:
- High-Protein Diet: The substantial protein content (21.46 grams per 100g) supports muscle growth and repair.
- Low-Carb Diet: With no carbohydrates, this fish fits well into ketogenic and low-carb eating plans.
- Paleo and Whole30: Since it’s naturally free of processed ingredients, seatrout is suitable for those following paleo or Whole30 diets.
- Gluten-Free: Seatrout is naturally gluten-free, making it suitable for individuals with celiac disease or those avoiding gluten.
Health Benefits of Seatrout
Seatrout is a powerhouse of essential nutrients, offering various health benefits:
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High in Protein: Seatrout is an excellent source of lean protein, which is vital for building and repairing tissues, producing enzymes and hormones, and maintaining healthy immune function.
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Rich in Omega-3 Fatty Acids: This fish provides a good amount of omega-3 fatty acids, which are known to support heart health by reducing inflammation, lowering blood pressure, and improving cholesterol levels.
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Mineral Content: Seatrout is packed with essential minerals like potassium, phosphorus, and magnesium. Potassium helps regulate blood pressure, while phosphorus plays a critical role in bone health. Magnesium supports muscle and nerve function.
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Vitamins: Seatrout is a good source of B vitamins, particularly vitamin B6, niacin (B3), and B12, which are crucial for energy production, brain function, and red blood cell formation.
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Selenium: This nutrient is an important antioxidant that helps protect cells from damage and plays a role in thyroid function and the immune system.
Cooking Tips for Seatrout
To get the most out of seatrout, it’s best to cook it using dry heat methods, such as grilling, roasting, or broiling, which preserve its delicate texture and rich flavors. Here’s a quick guide:
- Grilling: Brush the fillets with olive oil and season with herbs such as thyme, rosemary, or dill before grilling over medium heat for 4-5 minutes on each side.
- Roasting: Preheat your oven to 375°F (190°C). Place the fish on a baking sheet lined with parchment paper and roast for 10-12 minutes, or until the fish flakes easily with a fork.
- Broiling: Place the fish under a broiler for about 4 minutes per side, or until the fish is fully cooked and slightly golden on top.
Conclusion
Seatrout is not only a flavorful and versatile fish but also a nutrient-rich food that can support a variety of dietary needs. Whether you’re aiming to boost your protein intake, follow a low-carb diet, or simply enjoy a delicious and healthy meal, seatrout fits the bill. With its rich supply of essential vitamins, minerals, and omega-3 fatty acids, it’s an ideal choice for anyone looking to maintain a well-balanced, nutritious diet.
