Seafood
cooked bluefish.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
bluefish
SERVING
CALORIES
159
PROTEIN
25.5g
CARBS
0g
FAT
5.5g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories159kcal—
Protein25.5g51%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat5.5g7%
Saturated fat1.3g7%
Trans fat0g—
Cholesterol75mg25%
Water67.5g—
MINERALS
Sodium75mg3%
Potassium450mg10%
Calcium30mg2%
Iron0.60mg3%
Magnesium35mg8%
Phosphorus280mg22%
Zinc0.60mg5%
Copper0.05mg6%
Manganese0.02mg1%
Selenium45µg82%
VITAMINS
Vitamin A50µg6%
Vitamin C0mg0%
Vitamin D10µg50%
Vitamin E1.2mg8%
Vitamin K0.10µg0%
Thiamin (B1)0.12mg10%
Riboflavin (B2)0.15mg12%
Niacin (B3)7.5mg47%
Pantothenic acid (B5)0.80mg16%
Vitamin B60.50mg29%
Folate (B9)5.0µg1%
Vitamin B125.9µg246%
%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 cup140g
1 tablespoon8.8g
1 teaspoon2.9g
1 ml0.6g
1 liter583.3g
1 piece100g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of omega-3 fatty acids (EPA and DHA), which support heart health and reduce inflammation.
- ✓Rich in high-quality, complete protein, essential for muscle building, repair, and overall body function.
- ✓High in Vitamin B12, which is crucial for nerve function and the formation of red blood cells.
- ✓Provides a significant amount of selenium, a powerful antioxidant that supports immune function and thyroid health.
COOKING TIPS
In the kitchen.
- 1Bluefish has a strong, rich flavor. To mellow it, you can soak the raw fillets in milk or salted water for 20-30 minutes before cooking.
- 2Its high oil content makes it ideal for methods like grilling, broiling, or smoking, as it helps keep the fish moist.
- 3Pair bluefish with acidic ingredients like lemon juice, tomatoes, or vinegar-based marinades to cut through its richness.
- 4Avoid overcooking, as it can become dry. Cook until the flesh is opaque and flakes easily with a fork.
STORAGE
Keep it fresh.
- Store cooked bluefish in an airtight container in the refrigerator at or below 40°F (4°C) and consume within 3 days.
- For longer storage, freeze cooked bluefish in a freezer-safe bag or airtight container for up to 3 months at 0°F (-18°C).
FAQ
Frequently asked questions.
Is cooked bluefish healthy?
Yes, cooked bluefish is highly nutritious, providing 25.5g of protein per 100g. It is an excellent source of heart-healthy omega-3 fatty acids, Vitamin B12 for nerve function, and selenium, which supports the immune system and thyroid health.
How much protein is in cooked bluefish?
A 100g serving of cooked bluefish contains approximately 25.5g of high-quality, complete protein. This makes it an excellent food choice for muscle repair, growth, and overall body maintenance.
Is bluefish high in mercury?
Bluefish is considered a mid-to-high mercury fish because it is a predatory species. While it offers many health benefits, it is generally recommended that adults limit consumption to once a week, and pregnant women or young children should consult health guidelines.
Is cooked bluefish keto-friendly?
Yes, cooked bluefish is ideal for a keto or low-carb diet as it contains 0g of carbohydrates. Its combination of high protein and 5.5g of healthy fats per 100g helps maintain ketosis while providing essential nutrients.
Is cooked bluefish gluten-free?
Naturally cooked bluefish is 100% gluten-free. However, if the fish is prepared with breading, flour, or certain marinades and sauces, it may contain gluten, so it is important to check the specific recipe or preparation method.
What does cooked bluefish taste like?
Bluefish has a bold, rich, and distinctively 'fishy' flavor due to its high oil content. The meat is moist and tender, but because the flavor is strong, it is often paired with acidic ingredients like lemon, lime, or vinegar to balance the richness.
What is the best way to cook bluefish?
Because bluefish is an oily fish, it holds up well to high-heat methods like grilling, broiling, and smoking. These methods help render out some of the fat and complement its robust flavor profile better than delicate poaching would.
How long does cooked bluefish last in the refrigerator?
Cooked bluefish can be stored in an airtight container in the refrigerator for 3 to 4 days. Due to its high oil content, it may develop a stronger aroma over time, so it is best consumed sooner rather than later.
Can you freeze cooked bluefish?
Yes, you can freeze cooked bluefish for up to 2 months if wrapped tightly in freezer-safe packaging. While the flavor remains good, the texture may become slightly softer, making it perfect for use in fish cakes, dips, or stews after thawing.
Is cooked bluefish good for weight loss?
Yes, cooked bluefish is beneficial for weight loss because it is relatively low in calories (159 per 100g) and very high in protein. The high protein and omega-3 content promote satiety, helping you feel full for longer periods.
