Lingcod (Raw) – Nutritional Information & Health Benefits
Lingcod, a firm and mild-flavored fish found primarily along the North American Pacific coastline, is an excellent choice for anyone looking to enjoy a lean source of protein with a subtle taste. Known for its tender white flesh, this fish is both versatile in cooking and packed with nutrients. Whether grilled, baked, or pan-seared, lingcod offers a delightful option for healthy meals. Below is a detailed breakdown of the nutritional value of raw lingcod:
Ingredients Table: Lingcod (Raw)
| Nutrient | Amount per 100g |
|---|---|
| Energy | 85 kcal |
| Protein | 17.66 g |
| Total Fat | 1.06 g |
| Saturated Fat | 0.197 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugars | 0.0 g |
| Calcium | 14.0 mg |
| Iron | 0.32 mg |
| Magnesium | 26 mg |
| Phosphorus | 201.0 mg |
| Potassium | 437.0 mg |
| Sodium | 59.0 mg |
| Zinc | 0.45 mg |
| Copper | 0.027 mg |
| Manganese | 0.02 mg |
| Selenium | 36.5 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (Vitamin B1) | 0.03 mg |
| Riboflavin (Vitamin B2) | 0.114 mg |
| Niacin (Vitamin B3) | 1.9 mg |
| Vitamin B6 | 0.3 mg |
| Folate (Vitamin B9) | 9.0 mcg |
| Vitamin B12 | 3.6 mcg |
| Vitamin A | 15.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Lingcod is a fish and, like all seafood, is considered a potential allergen for individuals with seafood allergies. Fish allergies can manifest as mild to severe reactions, so it is important to be cautious when preparing or serving lingcod to those with known seafood sensitivities. Always check with guests regarding any allergies before cooking or serving dishes containing fish.
Dietary Preferences & Health Benefits
Lingcod is a nutrient-dense fish that fits well into a variety of dietary plans. It is a particularly excellent choice for:
- High-Protein Diets: With nearly 18g of protein per 100g serving, lingcod provides an excellent source of lean protein that is essential for muscle repair, immune function, and overall health.
- Low-Carb Diets: Lingcod contains no carbohydrates, making it suitable for ketogenic, paleo, or low-carb diets.
- Heart-Healthy Diets: Despite its low fat content, lingcod provides healthy fats, with a small amount of polyunsaturated and monounsaturated fats that are beneficial for cardiovascular health.
- Calcium and Bone Health: With 14mg of calcium and additional phosphorus, lingcod can contribute to bone strength and overall skeletal health.
- Rich in Omega-3 Fatty Acids: While lingcod is not as high in omega-3 fatty acids as some other fish, it still provides a healthy dose of these essential fats that are vital for brain function, heart health, and reducing inflammation.
- Low in Sodium: With just 59mg of sodium per 100g, lingcod is a great choice for those managing their salt intake, particularly individuals with high blood pressure or those following a heart-healthy diet.
Vitamins and Minerals
Lingcod also provides a range of essential vitamins and minerals that support various bodily functions. It’s an excellent source of:
- Vitamin B12: At 3.6mcg per 100g, lingcod is a great source of Vitamin B12, which is vital for nerve function, DNA production, and red blood cell formation.
- Niacin (Vitamin B3): With 1.9mg of niacin, this fish helps support metabolism and the health of the skin, digestive system, and nerves.
- Vitamin A: Offering 15mcg of Vitamin A, lingcod can support eye health, immune function, and skin health.
- Selenium: A mineral known for its antioxidant properties, selenium in lingcod helps protect cells from oxidative damage and supports thyroid function.
Cooking Tips & Recipe Ideas
Lingcod can be enjoyed in a variety of dishes, from hearty fish stews to light and fresh seafood salads. Here are a few cooking ideas:
- Pan-Seared Lingcod: Lightly season the fish with salt, pepper, and a squeeze of lemon juice before pan-searing in olive oil for a crispy, golden crust. Serve with roasted vegetables or a simple salad for a well-rounded meal.
- Baked Lingcod Fillets: Coat the fillets with a mixture of olive oil, garlic, herbs, and lemon, then bake at 375°F (190°C) for 12-15 minutes or until the fish flakes easily with a fork.
- Lingcod Fish Tacos: Grill or pan-fry the fish and serve it in soft tortillas with a tangy slaw, avocado, and a squeeze of lime for a delicious taco night.
Conclusion
Lingcod is a highly nutritious fish, offering lean protein, essential vitamins, and minerals with very few calories. Whether you are following a specific diet or simply looking to enjoy a delicious and healthy meal, lingcod is a versatile ingredient that can be incorporated into a variety of dishes. As with any seafood, be mindful of potential allergies and enjoy this fish in moderation as part of a balanced diet.
