Sablefish (Smoked) – Nutritional Breakdown
Smoked sablefish, a rich and flavorful seafood delicacy, offers a variety of essential nutrients that contribute to a healthy diet. Known for its tender texture and mild, buttery flavor, sablefish (also referred to as black cod) is particularly popular in various culinary traditions. Whether served as an appetizer or the star of the main course, smoked sablefish is not only delicious but also nutritionally dense.
Nutritional Information per 100g Serving:
| Nutrient | Amount |
|---|---|
| Energy | 257 kcal |
| Protein | 17.65 g |
| Total Fat | 20.14 g |
| Saturated Fat | 4.213 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugars | 0.0 g |
| Calcium | 50.0 mg |
| Iron | 1.69 mg |
| Magnesium | 74.0 mg |
| Phosphorus | 222.0 mg |
| Potassium | 471.0 mg |
| Sodium | 737.0 mg |
| Zinc | 0.43 mg |
| Copper | 36.0 mcg |
| Manganese | 0.02 mg |
| Selenium | 50.2 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (Vitamin B1) | 0.13 mg |
| Riboflavin (Vitamin B2) | 0.12 mg |
| Niacin (Vitamin B3) | 5.3 mg |
| Vitamin B6 | 0.39 mg |
| Folate | 20.0 mcg |
| Vitamin B12 | 2.0 mcg |
| Vitamin A | 122.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Key Benefits and Nutritional Insights:
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High in Protein: A 100g serving of smoked sablefish provides 17.65 grams of protein, making it a valuable source of this essential nutrient that supports muscle repair, immune function, and overall cellular health.
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Rich in Healthy Fats: With 20.14 grams of fat, including 4.213 grams of saturated fat, sablefish offers a good balance of fats. The presence of omega-3 fatty acids is particularly noteworthy, as these healthy fats play a crucial role in cardiovascular health, reducing inflammation, and supporting brain function.
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Essential Minerals: Sablefish is packed with essential minerals like phosphorus (222 mg), magnesium (74 mg), and potassium (471 mg), all of which contribute to bone health, proper muscle function, and maintaining a healthy balance of fluids in the body. The sodium content (737 mg) is moderate, so it is important for individuals monitoring sodium intake to account for this when planning meals.
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Vitamins: This fish provides a solid amount of Vitamin A (122 mcg) and Vitamin B12 (2 mcg), both important for maintaining good vision, skin health, and optimal brain and nerve function. The B-vitamins (including niacin, riboflavin, and thiamine) also support metabolism and energy production.
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Antioxidant Support: Though it doesn’t contain Vitamin C, which is typically associated with fruits and vegetables, sablefish offers selenium (50.2 mcg), an essential antioxidant that helps protect cells from damage and supports thyroid function.
Dietary Considerations:
- Allergens: As a seafood product, smoked sablefish is not suitable for individuals with shellfish or fish allergies. It’s important to check for cross-contamination in preparation and packaging.
- Low Carbohydrate: With zero carbohydrates, smoked sablefish is an excellent option for low-carb and ketogenic diets.
- Paleo and Keto-Friendly: The high protein and fat content, along with the absence of carbs, makes it an ideal choice for those following paleo or ketogenic lifestyles.
- Sodium Content: Given its smoked preparation, this fish has a relatively high sodium content, so it should be consumed in moderation by those who are sensitive to sodium or have high blood pressure.
Cooking Tips and Serving Suggestions:
Smoked sablefish is versatile and can be enjoyed in a variety of ways. It pairs wonderfully with fresh herbs, citrus zest, or a light cream sauce to complement its natural richness. Try serving it on a bed of mixed greens for a light salad, or use it as a topping for crackers or toasted bread for a delightful appetizer. For a more substantial meal, it can be incorporated into pasta dishes, soups, or even served alongside roasted vegetables.
When preparing smoked sablefish, it’s essential to consider its already rich flavor profile. A little goes a long way, and it doesnβt require heavy seasoning. Simply pairing it with fresh, vibrant ingredients can help highlight its delicate yet complex taste.
Conclusion:
Smoked sablefish is a nutrient-packed, flavorful addition to any meal. Rich in protein, healthy fats, essential vitamins, and minerals, it offers a range of health benefits while satisfying your culinary cravings. Its versatility in the kitchen allows it to fit seamlessly into a variety of dietary preferences, from low-carb to high-protein to those seeking a quick yet indulgent treat. Whether you’re enjoying it as part of a gourmet spread or as a main dish, smoked sablefish is sure to elevate your dining experience.
