Sunfish (Pumpkinseed, Cooked, Dry Heat) – Nutritional Breakdown
Sunfish, specifically the pumpkinseed variety, when cooked using dry heat, offers a remarkable nutrient profile that is both rich in protein and low in fat. With a tender, flaky texture and a mild, sweet flavor, it is a versatile fish that can be used in a variety of recipes, from grilled fillets to stews or salads. This fish provides several essential vitamins and minerals, making it a valuable addition to a healthy, well-balanced diet.
Nutritional Information (per 100g serving):
| Nutrient | Amount |
|---|---|
| Energy | 114.0 kcal |
| Protein | 24.87 g |
| Total Fat | 0.9 g |
| Saturated Fat | 0.178 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 103.0 mg |
| Iron | 1.54 mg |
| Magnesium | 38.0 mg |
| Phosphorus | 231.0 mg |
| Potassium | 449.0 mg |
| Sodium | 103.0 mg |
| Zinc | 1.99 mg |
| Copper | 0.385 mcg |
| Manganese | 0.897 mg |
| Selenium | 16.2 mcg |
| Vitamin C | 1.0 mg |
| Thiamine (Vitamin B1) | 0.092 mg |
| Riboflavin (Vitamin B2) | 0.085 mg |
| Niacin (Vitamin B3) | 1.462 mg |
| Vitamin B6 | 0.138 mg |
| Folate (Vitamin B9) | 17.0 mcg |
| Vitamin B12 | 2.31 mcg |
| Vitamin A | 17.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Sunfish is a type of fish, and as with all fish, it can trigger allergic reactions in individuals sensitive to fish proteins. It is important to note that individuals with a fish allergy should avoid consuming this product. Always check for cross-contamination if preparing sunfish in a shared kitchen space.
Dietary Preferences:
- Gluten-Free: Sunfish is naturally gluten-free, making it suitable for individuals with gluten sensitivities or those following a gluten-free diet.
- Low-Carb: With zero carbohydrates, this fish is ideal for those following low-carb or ketogenic diets.
- Low in Fat: At just 0.9 grams of fat per 100g serving, sunfish is an excellent choice for those looking to reduce their fat intake while still getting plenty of protein.
- Rich in Protein: With nearly 25 grams of protein per 100g, this fish provides an excellent protein source for muscle building, recovery, and overall health.
Health Benefits:
Sunfish is a nutrient-dense food that can provide several important health benefits:
- High Protein Content: Sunfish is an excellent source of high-quality protein, essential for muscle repair and immune system function. With over 24 grams of protein in each 100-gram serving, it supports the body’s needs for tissue building and repair.
- Rich in Essential Minerals: Sunfish is a great source of vital minerals such as phosphorus, magnesium, and calcium, all of which support bone health and overall cellular function. The presence of potassium further aids in maintaining healthy blood pressure levels.
- B-Vitamins for Energy Metabolism: Sunfish is a rich source of several B-vitamins, including niacin, thiamine, riboflavin, and vitamin B6, all of which are important for the body’s energy production and metabolic processes.
- Vitamin B12 for Nerve Health: This fish provides a good amount of vitamin B12, crucial for maintaining a healthy nervous system, DNA synthesis, and red blood cell production.
- Low in Saturated Fat: With only 0.178 grams of saturated fat per 100 grams, this fish supports heart health and is a healthy choice for those monitoring their fat intake.
Cooking Tips:
- Grilling: Sunfish fillets are excellent when grilled with a light drizzle of olive oil and seasoned with herbs like dill, thyme, or rosemary. This enhances the natural flavors of the fish without overpowering it.
- Baking: You can also bake sunfish fillets in parchment paper with a squeeze of lemon and a sprinkle of garlic powder for a quick and healthy meal.
- Pan-Seared: For a slightly crispy texture, pan-searing the fillets in a non-stick skillet with a bit of olive oil or butter is a great option. Add a touch of salt and pepper, and finish with fresh parsley or a squeeze of lemon juice for extra flavor.
Conclusion:
Sunfish, specifically pumpkinseed sunfish, is a highly nutritious fish that offers a substantial amount of protein while remaining low in fat and carbohydrates. With a wealth of essential minerals and vitamins, including B12, magnesium, phosphorus, and calcium, it is a heart-healthy and energy-boosting addition to any diet. Whether grilled, baked, or seared, this versatile fish makes a flavorful and nutritious meal for anyone seeking to incorporate more fish into their eating routine. It’s especially beneficial for those on low-fat, low-carb, or gluten-free diets.
