Protein
boneless fish fillets.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
105
PROTEIN
20g
CARBS
0g
FAT
2.5g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories105kcal—
Protein20g40%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat2.5g3%
Saturated fat0.60g3%
Trans fat0g—
Cholesterol55mg18%
Water76g—
MINERALS
Sodium70mg3%
Potassium350mg7%
Calcium15mg1%
Iron0.50mg3%
Magnesium30mg7%
Phosphorus200mg16%
Zinc0.50mg5%
Copper0.05mg6%
Manganese0.01mg0%
Selenium30µg55%
VITAMINS
Vitamin A10µg1%
Vitamin C0mg0%
Vitamin D2.0µg10%
Vitamin E0.50mg3%
Vitamin K0.10µg0%
Thiamin (B1)0.05mg4%
Riboflavin (B2)0.10mg8%
Niacin (B3)3.0mg19%
Pantothenic acid (B5)0.50mg10%
Vitamin B60.30mg18%
Folate (B9)5.0µg1%
Vitamin B121.5µg63%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 oz28.4g
1 lb453.6g
1 piece150g
HEALTH BENEFITS
Why eat it.
- ✓High-quality lean protein source for muscle repair
- ✓Rich in Omega-3 fatty acids which support heart health
- ✓Excellent source of Vitamin B12 for nerve function
- ✓Contains selenium, a powerful antioxidant
- ✓Low in calories and saturated fat compared to red meat
COOKING TIPS
In the kitchen.
- 1Pat fillets completely dry with paper towels to ensure a crisp sear
- 2Cook until the internal temperature reaches 145°F (63°C) or until flesh is opaque
- 3Season just before cooking to prevent the salt from drawing out moisture
STORAGE
Keep it fresh.
- Store in the coldest part of the refrigerator for no more than 1-2 days
- Freeze in airtight, moisture-proof packaging for up to 6 months
- Keep fillets in their original packaging or wrap tightly in plastic wrap
FAQ
Frequently asked questions.
How long do raw fish fillets last in the refrigerator?
Raw fish fillets are highly perishable and should be cooked or frozen within 1 to 2 days of purchase.
Can I freeze boneless fish fillets?
Yes, they freeze well. Wrap them tightly to prevent freezer burn and they will maintain quality for 3 to 6 months.
How can I tell if the fish is fresh?
Fresh fish should have a mild, sea-like scent, not a 'fishy' or ammonia smell. The flesh should be firm and spring back when pressed.
What is the best way to thaw frozen fish fillets?
Thaw them slowly in the refrigerator overnight. For faster thawing, place the sealed package in a bowl of cold water.
Are boneless fillets guaranteed to have no bones?
While 'boneless' means the main skeleton is removed, small 'pin bones' can occasionally remain. Always check by running your finger along the flesh.
What can I use as a substitute for fish fillets?
Depending on the recipe, you can use tofu for a vegan option, or other seafood like shrimp or scallops.
How do I prevent fish from sticking to the pan?
Ensure the pan and oil are hot before adding the fish, and make sure the fillet is dry before it hits the pan.
Should I wash fish fillets before cooking?
No, washing fish can spread bacteria around your kitchen. Patting them dry with a paper towel is sufficient and safer.
How do I know when the fish is fully cooked?
The fish is done when it turns opaque and flakes easily when tested with a fork at its thickest part.
What are the healthiest ways to cook fish fillets?
Baking, grilling, poaching, and steaming are the healthiest methods as they require minimal added fats.
