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Also known as: pumpkin seed sunfish
Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
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.
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.
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.
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.
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.
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.
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.
cooked dry heat pumpkin seed sunfish is a versatile ingredient found in cuisines around the world. With 114 calories per 100g and 24.3 grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the seafood category with complete nutrition information.
View all seafood →Discover 0 recipes featuring cooked dry heat pumpkin seed sunfish with step-by-step instructions.
Browse recipes →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.
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.
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.