Tilefish: Nutritional Powerhouse for Healthy, Low-Fat Meals
Tilefish (Raw) – Nutritional Information and Benefits
Tilefish, a versatile and mild-flavored fish, is rich in protein and offers a variety of essential nutrients. It’s a great addition to a balanced diet, providing significant amounts of key vitamins and minerals, while remaining low in carbohydrates and sugars. Below is a detailed breakdown of its nutritional content, helping you understand its health benefits and how it can complement your culinary creations.
Nutritional Information (per 100g serving)
| Nutrient | Amount |
|---|---|
| Energy | 96.0 kcal |
| Protein | 17.5 g |
| Fat | 2.31 g |
| Saturated Fat | 0.441 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugars | 0.0 g |
| Calcium | 26.0 mg |
| Iron | 0.25 mg |
| Magnesium | 28.0 mg |
| Phosphorus | 187.0 mg |
| Potassium | 433.0 mg |
| Sodium | 53.0 mg |
| Zinc | 0.37 mg |
| Copper | 0.041 mcg |
| Manganese | 0.01 mg |
| Selenium | 36.5 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (B1) | 0.12 mg |
| Riboflavin (B2) | 0.16 mg |
| Niacin (B3) | 2.9 mg |
| Vitamin B6 | 0.26 mg |
| Folate | 15.0 mcg |
| Vitamin B12 | 2.2 mcg |
| Vitamin A | 18.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits of Tilefish
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High-Quality Protein: Tilefish provides a lean source of protein, offering 17.5 grams per 100g serving. This makes it a great choice for muscle repair and growth, as well as supporting overall body functions.
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Rich in Minerals: The fish is packed with phosphorus, potassium, and magnesium. These minerals are essential for maintaining bone health, proper nerve function, and maintaining electrolyte balance.
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Low in Fat: With only 2.31 grams of total fat, tilefish is a heart-healthy protein option. It has a minimal amount of saturated fat (0.441 g), which is ideal for those looking to manage their cholesterol levels.
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Packed with Selenium: Selenium, present at 36.5 mcg per 100g, is an essential antioxidant that plays a crucial role in immune function and protecting cells from oxidative stress.
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Vitamin B12 and Niacin: Tilefish is an excellent source of vitamin B12 (2.2 mcg), which is necessary for nerve function and the production of red blood cells. Additionally, the fish provides a good amount of niacin (2.9 mg), which supports digestion, skin health, and energy production.
Allergen Information
Tilefish is a type of seafood, and like most fish, it can cause allergic reactions in individuals who are allergic to seafood. Common symptoms of a seafood allergy include hives, swelling, difficulty breathing, and anaphylaxis in severe cases. If you have a known seafood allergy, it’s essential to avoid tilefish and other similar fish varieties.
Dietary Preferences
Tilefish fits well into various dietary preferences and is suitable for:
- Paleo Diet: As a lean, unprocessed animal protein, tilefish is a perfect choice for those following the Paleo diet.
- Low-Carb Diet: With zero carbohydrates, tilefish is a great addition to ketogenic and low-carb meal plans.
- High-Protein Diet: Its rich protein content makes tilefish ideal for muscle-building diets or those aiming to increase their protein intake.
- Heart-Healthy Diet: The low-fat and high-mineral profile of tilefish supports heart health, making it an excellent choice for anyone seeking to maintain a healthy cardiovascular system.
- Gluten-Free: Naturally free from gluten, tilefish is suitable for individuals with gluten sensitivities or celiac disease.
Cooking Tips
Tilefish is a versatile ingredient in the kitchen and can be prepared in various ways, from grilling and baking to pan-searing. Its mild, slightly sweet flavor pairs well with herbs, lemon, and garlic. It can be used in a range of dishes such as seafood tacos, fish stews, or as a simple fillet alongside roasted vegetables.
Pro Tip: For the best flavor, avoid overcooking tilefish, as it can become dry. A quick sear or gentle baking will preserve its moisture and tenderness.
Conclusion
Tilefish is not only delicious but also a highly nutritious food option that can enhance a variety of meals. Its high protein, low fat, and impressive mineral content make it a valuable addition to any diet. Whether you are looking to boost your intake of essential vitamins and minerals or simply enjoy a flavorful fish dish, tilefish is a versatile choice that can meet many dietary needs.
