boneless fish
Also known as: fish fillet
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Also known as: fish fillet
Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, boneless fish is an excellent source of lean, high-quality protein and essential nutrients like Vitamin D and B12. It is rich in omega-3 fatty acids, which are vital for heart and brain health, and contains iodine for proper thyroid function.
A 100g serving of boneless fish provides approximately 105 calories and 20g of protein. With 0g of carbohydrates and only 2.5g of fat, it is a nutrient-dense food that fits well into most balanced diets.
Yes, it is highly effective for weight loss because it is low in calories but high in protein, which promotes satiety and helps maintain muscle mass. Its low-fat and zero-carb profile makes it easy to incorporate into calorie-controlled meal plans.
Absolutely. Boneless fish contains zero carbohydrates, making it a perfect staple for ketogenic and low-carb diets. To meet keto fat requirements, it can be prepared with healthy fats like olive oil, butter, or avocado.
Natural, unprocessed boneless fish is 100% gluten-free. However, you should check labels on pre-packaged fish that is breaded, battered, or marinated, as those coatings and sauces often contain wheat-based ingredients.
Boneless fish can be grilled, baked, pan-seared, or steamed. Because it lacks bones, it cooks quickly; generally, it takes about 3-5 minutes per side over medium-high heat until the flesh is opaque and flakes easily with a fork.
The flavor varies by species, but most white boneless fish has a mild, delicate, and slightly sweet taste. Oily varieties like salmon or mackerel have a richer, more robust flavor due to their higher omega-3 fatty acid content.
boneless fish is a versatile ingredient found in cuisines around the world. With 105 calories per 100g and 20 grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the protein category with complete nutrition information.
View all protein →Discover 3 recipes featuring boneless fish with step-by-step instructions.
Browse recipes →Fresh boneless fish should be kept in the coldest part of the refrigerator and used within 1-2 days. For longer storage, wrap it tightly in moisture-proof paper or plastic and freeze it, where it will maintain quality for 3-6 months.
Fresh fish should have a mild, clean scent; a strong, sour, or ammonia-like odor indicates spoilage. You should also look for a slimy texture or dull, discolored flesh, as fresh fillets should be firm and moist.
While 'boneless' means the major skeletal bones have been removed, tiny 'pin bones' can occasionally be missed during processing. It is always a good practice to run your finger along the fillet to check for any remaining small bones before cooking.
