Spotted Ray Fish (Bow Head) – Nutritional Information
Spotted Ray Fish, also known as Bow Head, is a nutrient-dense seafood choice that provides an excellent source of protein with minimal fat content. This fish is particularly rich in essential minerals like phosphorus, magnesium, and potassium, making it a great addition to a balanced diet. Its subtle, mild flavor pairs well with a variety of dishes, from grilled to baked preparations.
Nutritional Breakdown (per 100g serving):
| Nutrient | Amount |
|---|---|
| Energy | 83.4 kcal |
| Protein | 19.03 g |
| Fat | 0.7 g |
| Saturated Fat | 0.19 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 9.64 mg |
| Iron | 0.25 mg |
| Magnesium | 19.25 mg |
| Phosphorus | 196.0 mg |
| Potassium | 353.0 mg |
| Sodium | 105.0 mg |
| Zinc | 0.49 mg |
| Copper | 0.03 mcg |
| Manganese | 0.01 mg |
| Selenium | 44.37 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (Vitamin B1) | 0.05 mg |
| Riboflavin (Vitamin B2) | 0.03 mg |
| Niacin (Vitamin B3) | 1.99 mg |
| Vitamin B6 | 120.0 mcg |
| Folate (Vitamin B9) | 1244.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.41 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Ray fish may pose an allergenic risk to individuals with seafood allergies. It is advisable for those with known shellfish or fish allergies to avoid consuming spotted ray fish.
Dietary Considerations:
Spotted Ray Fish is a lean source of protein with minimal fat and carbohydrates, making it suitable for a variety of dietary preferences, including low-fat, high-protein, and keto diets. It is also a good choice for those seeking to increase their intake of magnesium and phosphorus, which support bone health and overall body function.
Cooking Advice:
Spotted Ray Fish can be prepared in a variety of ways, including grilling, pan-searing, or baking. Its delicate texture makes it well-suited for light seasoning and pairing with fresh herbs and vegetables. It can be served as a main dish or incorporated into seafood stews and salads.
Conclusion:
Incorporating Spotted Ray Fish into your meals offers a flavorful and nutritious option packed with protein and essential minerals. Its low fat content, combined with its impressive mineral profile, makes it a fantastic seafood choice for maintaining a balanced diet. Whether you’re preparing a hearty dish or a light snack, this versatile fish will surely enhance your culinary repertoire.
