Yellowtail (Mixed Species, Raw) – Nutritional Information
Yellowtail is a versatile and flavorful fish often enjoyed for its delicate taste and firm texture. This nutrient-dense fish offers a wide range of health benefits, making it a great addition to any diet. Below is a comprehensive overview of the nutritional profile and health benefits of yellowtail, raw, to help you understand how it can complement your culinary creations.
Nutritional Information (per 100g serving)
| Nutrient | Amount |
|---|---|
| Energy | 146 kcal |
| Protein | 23.14 g |
| Total Fat | 5.24 g |
| Saturated Fat | 1.28 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugars | 0.0 g |
| Calcium | 23 mg |
| Iron | 0.49 mg |
| Magnesium | 30 mg |
| Phosphorus | 157 mg |
| Potassium | 420 mg |
| Sodium | 39 mg |
| Zinc | 0.52 mg |
| Copper | 0.045 mcg |
| Manganese | 0.015 mg |
| Selenium | 36.5 mcg |
| Vitamin C | 2.8 mg |
| Thiamin (Vitamin B1) | 0.144 mg |
| Riboflavin (Vitamin B2) | 0.04 mg |
| Niacin (Vitamin B3) | 6.8 mg |
| Vitamin B6 | 0.16 mg |
| Folate (Vitamin B9) | 4 mcg |
| Vitamin B12 | 1.3 mcg |
| Vitamin A | 29 mcg |
| Vitamin E | 0 mg |
| Vitamin D2 | 0 mcg |
Allergen Information
Yellowtail is a fish, which is a common allergen for some individuals. It is important to ensure that those with fish allergies avoid consuming this product. If you are preparing yellowtail for a group, be sure to inquire about any potential allergies before serving.
Dietary Preferences
- Low in Carbs: With zero carbohydrates, yellowtail is an excellent choice for low-carb and ketogenic diets.
- High-Protein: Packed with 23.14g of protein per 100g serving, this fish is ideal for individuals seeking to increase their protein intake, particularly in muscle-building or weight-loss regimens.
- Gluten-Free: Yellowtail is naturally gluten-free, making it a safe and nutritious option for those with celiac disease or gluten sensitivities.
- Heart-Healthy Fats: While yellowtail contains fat, much of it comes from healthy, unsaturated fats, which contribute to cardiovascular health.
Health Benefits
- Rich Source of Protein: Yellowtail is an excellent protein source, essential for muscle repair, immune function, and overall body maintenance.
- Omega-3 Fatty Acids: The healthy fats in yellowtail, including omega-3 fatty acids, are known for promoting heart health and reducing inflammation.
- Supports Bone Health: With minerals such as calcium, magnesium, and phosphorus, yellowtail helps maintain bone density and overall skeletal health.
- Boosts Metabolism: Vitamins like niacin (Vitamin B3) and B12 play key roles in energy production and metabolism, helping to support healthy bodily functions.
- Rich in Antioxidants: Yellowtail provides essential nutrients like selenium and vitamin C, which help protect cells from oxidative stress and bolster the body’s defense system.
Cooking Tips & Advice
Yellowtail can be prepared in a variety of ways—grilled, seared, or even eaten raw in dishes like sushi or sashimi. It pairs beautifully with light, citrusy flavors, and works well in Asian-inspired recipes featuring soy sauce, ginger, or sesame oil. When cooking yellowtail, keep an eye on its cooking time to prevent overcooking, as its delicate texture can become tough if left on the heat for too long.
For a quick and easy preparation, try pan-searing yellowtail fillets with a sprinkle of salt, pepper, and a drizzle of olive oil. Serve with a side of sautéed vegetables or a fresh salad for a light and nutritious meal.
Conclusion
Yellowtail is not only a delicious and versatile fish, but it also offers a robust nutritional profile, providing essential vitamins, minerals, and high-quality protein. Whether you’re looking for a heart-healthy meal, a boost of energy, or a lean source of protein, yellowtail can easily be incorporated into a variety of dishes, from casual home-cooked meals to gourmet restaurant-style plates. Consider adding this vibrant fish to your next recipe for a flavorful and nutritious boost!
