Snapper (Mixed Species) – Raw
Snapper is a prized fish known for its delicate flavor and firm, lean texture. This versatile fish is a great addition to various dishes, from light salads to hearty stews and grilled entrees. Raw snapper, a popular choice for sushi or ceviche, is packed with essential nutrients and offers a wide range of health benefits. It is low in fat and carbohydrates, while being an excellent source of high-quality protein, making it an ideal choice for those seeking a nutritious and satisfying meal.
Nutritional Breakdown (per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 100 kcal |
| Protein | 20.51 g |
| Total Fat | 1.34 g |
| Saturated Fat | 0.285 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugars | 0.0 g |
| Calcium | 32 mg |
| Iron | 0.18 mg |
| Magnesium | 32 mg |
| Phosphorus | 198 mg |
| Potassium | 417 mg |
| Sodium | 64 mg |
| Zinc | 0.36 mg |
| Copper | 28 mcg |
| Manganese | 13 mcg |
| Selenium | 38.2 mcg |
| Vitamin C | 1.6 mg |
| Thiamin (Vitamin B1) | 0.046 mg |
| Riboflavin (Vitamin B2) | 0.003 mg |
| Niacin (Vitamin B3) | 0.284 mg |
| Vitamin B6 | 0.4 mg |
| Folate (Vitamin B9) | 5 mcg |
| Vitamin B12 | 3.0 mcg |
| Vitamin A | 32 mcg |
| Vitamin E | 0.96 mg |
| Vitamin D2 | 10.2 mcg |
Allergen Information:
Snapper is a seafood, and like all fish, it can cause allergic reactions in individuals sensitive to shellfish or finfish. Always consult with your doctor or allergist if you are unsure about seafood allergies. It’s important to note that cross-contamination may occur if snapper is processed or cooked in facilities handling other allergens.
Dietary Preferences:
- High in Protein: Snapper provides a substantial amount of protein, making it suitable for high-protein diets like keto, paleo, and bodybuilding regimens.
- Low in Carbs: With zero carbohydrates, this fish fits perfectly into low-carb or ketogenic diets.
- Heart-Healthy: The low saturated fat content, along with essential vitamins and minerals like magnesium, potassium, and selenium, supports cardiovascular health.
- Low in Calories: With just 100 kcal per 100g, snapper is a great option for those looking to maintain or lose weight.
- Rich in Omega-3s: While not as high as fatty fish like salmon, snapper still provides a modest amount of omega-3 fatty acids, supporting brain function and reducing inflammation.
Cooking Tips:
- Grilled or Pan-Seared: A simple grilling or pan-searing method allows the natural flavors of snapper to shine. Marinate it briefly with lemon, garlic, and olive oil for extra flavor.
- Baked: Snapper can be baked with herbs and a drizzle of olive oil for a light, healthy meal. Try it with a side of steamed vegetables or a fresh salad.
- Sushi or Ceviche: Raw snapper is an excellent choice for making sushi or ceviche. Pair it with fresh lime juice and seasonings for a refreshing, light dish.
- Steamed: For a gentle cooking method, steaming snapper helps retain moisture and nutrients while keeping the fish tender.
Health Benefits:
- Lean Protein Source: As an excellent source of protein, snapper supports muscle growth and repair, making it a go-to for those following an active lifestyle.
- Supports Heart Health: The combination of low-fat content, potassium, and magnesium makes snapper beneficial for heart health, helping to regulate blood pressure and support cardiovascular function.
- Rich in B Vitamins: The presence of vitamins B6, B12, niacin, and thiamine helps maintain optimal brain function, nerve health, and energy production.
- Boosts Immunity: Vitamin C and selenium found in snapper play a role in supporting immune health, helping the body defend against illness and infection.
- Supports Bone Health: With calcium and phosphorus present, snapper helps maintain strong bones and teeth.
Conclusion:
Snapper is a nutritious and versatile fish that can be incorporated into various meals to suit different dietary needs. Whether you’re looking to add lean protein to your diet or seeking a heart-healthy option, snapper is an excellent choice. Its mild flavor and firm texture make it adaptable to many cooking methods, from grilling to sushi, making it a fantastic addition to your next meal.
