Seafood
cooked dry heat pumpkin seed sunfish.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
pumpkin seed sunfish
SERVING
CALORIES
114
PROTEIN
24.3g
CARBS
0g
FAT
1.1g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories114kcal—
Protein24.3g49%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat1.1g1%
Saturated fat0.30g2%
Trans fat0g—
Cholesterol86mg29%
Water73.5g—
MINERALS
Sodium92mg4%
Potassium463mg10%
Calcium91mg7%
Iron1.1mg6%
Magnesium37mg9%
Phosphorus264mg21%
Zinc1.4mg13%
Copper0.05mg6%
Manganese0.02mg1%
Selenium46.8µg85%
VITAMINS
Vitamin A15µg2%
Vitamin C0mg0%
Vitamin D12.5µg63%
Vitamin E0.80mg5%
Vitamin K0.10µg0%
Thiamin (B1)0.12mg10%
Riboflavin (B2)0.15mg12%
Niacin (B3)4.5mg28%
Pantothenic acid (B5)0.80mg16%
Vitamin B60.40mg24%
Folate (B9)6.0µg2%
Vitamin B123.4µg142%
%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 cup150g
1 oz28.4g
1 lb453.6g
1 piece120g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of lean, complete protein for muscle maintenance and repair.
- ✓Provides omega-3 fatty acids, which support cardiovascular and brain health.
- ✓Rich in minerals like magnesium and zinc from the pumpkin seeds, crucial for immune function and bone health.
- ✓Cooking with dry heat is a lower-fat preparation method compared to frying.
COOKING TIPS
In the kitchen.
- 1To reheat, place on a baking sheet in an oven preheated to 325°F (165°C) for 10-15 minutes, or until warmed through, to maintain texture.
- 2Flake the cold, cooked fish and add it to salads, wraps, or fish tacos for a quick protein boost.
- 3Avoid reheating in a microwave, as it can make the fish rubbery and the pumpkin seed crust soggy.
- 4If the crust has softened, you can briefly place it under a broiler for 1-2 minutes to restore some crispness, watching carefully to prevent burning.
STORAGE
Keep it fresh.
- Store leftovers in an airtight container in the refrigerator at or below 40°F (4°C) and consume within 3 days.
- For longer storage, freeze in a freezer-safe bag or container for up to 2 months. Thaw overnight in the refrigerator before reheating.
FAQ
Frequently asked questions.
Is cooked dry heat pumpkin seed sunfish healthy?
Yes, it is a highly nutritious seafood option. It is an excellent source of lean, complete protein for muscle repair and provides essential omega-3 fatty acids for heart and brain health, while the pumpkin seeds add vital minerals like magnesium and zinc.
How much protein and calories are in a 100g serving?
A 100g serving of cooked dry heat pumpkin seed sunfish contains approximately 114 calories and 24.3g of protein. With only 1.1g of fat and 0g of carbs, it is a very lean and protein-dense food.
Is pumpkin seed sunfish good for weight loss?
Yes, it is ideal for weight loss due to its high protein content and low calorie count. The high protein helps promote satiety, while the dry heat cooking method avoids the excess fats and calories associated with frying.
Is this dish keto-friendly and low-carb?
Absolutely. With 0g of carbohydrates per 100g, it is perfectly suited for ketogenic and other low-carb diets. It provides high-quality protein and healthy fats without impacting blood sugar levels.
Is pumpkin seed sunfish gluten-free?
Naturally, both sunfish and pumpkin seeds are gluten-free. As long as no flour or breadcrumbs are used as a binder for the seeds, this dish is safe for those with celiac disease or gluten sensitivities.
What does pumpkin seed sunfish taste like?
Sunfish has a mild, sweet flavor and a firm, flaky white flesh similar to perch. The addition of pumpkin seeds provides a nutty, earthy flavor and a crunchy texture that contrasts well with the delicate fish.
How do you cook sunfish using the dry heat method?
Dry heat cooking typically involves baking, roasting, or broiling. To prepare, coat the fillets with crushed pumpkin seeds and bake in a preheated oven at 400°F (200°C) for about 10-12 minutes until the fish is opaque and flakes easily.
How long does cooked sunfish last in the refrigerator?
Cooked sunfish should be stored in an airtight container and kept in the refrigerator for 3 to 4 days. For the best quality, reheat it in an oven or air fryer to help maintain the crunch of the pumpkin seed crust.
Can I freeze cooked pumpkin seed sunfish?
Yes, you can freeze it for up to 2 months in a freezer-safe bag or container. However, be aware that the texture of the fish may become slightly tougher and the pumpkin seeds may lose their crispness after thawing.
What are the benefits of using pumpkin seeds with the fish?
Beyond adding texture and flavor, pumpkin seeds significantly boost the mineral content of the meal. They are rich in magnesium for bone health and zinc for immune support, complementing the omega-3s found in the sunfish.
