Burbot Cooked with Dry Heat: A Nutritional Overview
Burbot, a freshwater fish, is a highly nutritious choice for anyone looking to add lean protein and essential minerals to their diet. Cooked using dry heat methods such as baking, grilling, or broiling, this fish retains its rich nutritional profile, making it an excellent option for a health-conscious meal. Below, we explore the key ingredients, their health benefits, and the comprehensive nutrient breakdown of dry-heat cooked burbot.
Nutritional Information (per 100g serving)
| Nutrient | Amount |
|---|---|
| Energy | 115 kcal |
| Protein | 24.76 g |
| Fat | 1.04 g |
| Saturated Fats | 0.209 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 64.0 mg |
| Iron | 1.15 mg |
| Magnesium | 41.0 mg |
| Phosphorus | 256.0 mg |
| Potassium | 518.0 mg |
| Sodium | 124.0 mg |
| Zinc | 0.97 mg |
| Copper | 0.256 mcg |
| Manganese | 0.897 mg |
| Selenium | 16.2 mcg |
| Vitamin C | 0.0 mg |
| Thiamine (Vitamin B1) | 0.429 mg |
| Riboflavin (Vitamin B2) | 0.172 mg |
| Niacin (Vitamin B3) | 1.973 mg |
| Vitamin B6 | 0.346 mg |
| Folate (Vitamin B9) | 1.0 mcg |
| Vitamin B12 | 0.92 mcg |
| Vitamin A | 5.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Key Nutritional Highlights
Protein Power
Burbot is a rich source of high-quality protein, providing 24.76 grams per 100 grams of cooked fish. Protein is vital for muscle repair, immune function, and the production of enzymes and hormones. It’s an ideal choice for those looking to increase their protein intake in a low-fat, low-carb manner.
Heart-Healthy Fats
The fish contains 1.04 grams of fat, of which only 0.209 grams are saturated fats. This makes it a great option for individuals seeking heart-healthy meals. Omega-3 fatty acids, though not quantified here, are also likely present, providing anti-inflammatory benefits and supporting cardiovascular health.
Rich in Essential Minerals
Burbot is packed with minerals that support various bodily functions:
- Phosphorus (256.0 mg) plays a key role in bone health and energy production.
- Potassium (518.0 mg) helps regulate blood pressure and balance fluids.
- Calcium (64.0 mg) is crucial for bone health and muscle function.
- Iron (1.15 mg) is necessary for red blood cell production, preventing anemia.
- Magnesium (41.0 mg) supports muscle and nerve function, and energy production.
Vitamins
Burbot provides a moderate amount of vitamins that contribute to overall health:
- B Vitamins, including Thiamine (0.429 mg), Riboflavin (0.172 mg), Niacin (1.973 mg), and Vitamin B6 (0.346 mg), are essential for energy metabolism, brain function, and skin health.
- Vitamin B12 (0.92 mcg) supports the nervous system and aids in red blood cell production.
- Vitamin A (5.0 mcg) supports vision and immune function.
Other Micronutrients
Burbot is a good source of Selenium (16.2 mcg), a mineral with antioxidant properties that protect cells from damage. It also contains Zinc (0.97 mg), important for immune function and wound healing, and Copper (0.256 mcg), which supports iron metabolism and overall cell function.
Health Benefits of Burbot
- Lean Protein Source: With virtually no carbohydrates or fiber, burbot is an excellent option for low-carb and high-protein diets, such as keto or paleo.
- Supports Heart Health: With low levels of saturated fat, burbot contributes to a heart-healthy eating plan, helping to reduce the risk of cardiovascular diseases.
- Bone and Muscle Health: Rich in calcium, magnesium, and phosphorus, burbot supports bone density and muscle function.
- Promotes Healthy Skin and Immune System: Burbot provides essential vitamins like B12, B6, and niacin, which are crucial for maintaining healthy skin, boosting energy, and supporting a strong immune system.
- Brain Function: The presence of omega-3 fatty acids (in smaller amounts) and a range of B vitamins supports cognitive health, improving memory and mental clarity.
Allergen Information
Burbot is a type of fish, and while it is generally safe for most individuals, those with fish allergies should avoid consuming it. As with all fish, cross-contamination during preparation or cooking is possible, so care should be taken to avoid exposure to other allergens in the kitchen.
Dietary Considerations
- Gluten-Free: Burbot is naturally gluten-free, making it a safe choice for those with celiac disease or gluten intolerance.
- Low-Carb/Keto: With zero carbohydrates, this fish fits well into low-carb and ketogenic diets.
- Paleo-Friendly: As a natural, unprocessed animal product, burbot adheres to paleo dietary guidelines.
- Diabetic-Friendly: The low fat and zero-carb content of burbot make it suitable for individuals managing their blood sugar levels.
Cooking Tips & Recommendations
- Grilling or Baking: To enhance the delicate flavor of burbot, try grilling or baking it with a light brush of olive oil, fresh herbs, and a squeeze of lemon.
- Simple Seasoning: As a mild-tasting fish, burbot pairs well with simple seasonings like salt, pepper, garlic, and thyme.
- Side Dish Pairing: Serve with steamed vegetables, quinoa, or a fresh salad for a balanced and nutritious meal.
Conclusion
Burbot, when cooked with dry heat, is a nutrient-dense fish that offers a substantial amount of lean protein, essential vitamins, and minerals. Whether you’re looking to boost your protein intake, improve your heart health, or enjoy a delicious low-carb meal, burbot is a versatile choice that complements a wide range of dietary needs. By including this fish in your weekly menu, you can experience its health benefits while savoring a flavorful, satisfying dish.
