Seafood
cooked ocean pout.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
cooked eelpoutcooked muttonfish
SERVING
CALORIES
105
PROTEIN
21.5g
CARBS
0g
FAT
1.2g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories105kcal—
Protein21.5g43%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat1.2g2%
Saturated fat0.30g2%
Trans fat0g—
Cholesterol65mg22%
Water76g—
MINERALS
Sodium80mg3%
Potassium350mg7%
Calcium25mg2%
Iron0.50mg3%
Magnesium30mg7%
Phosphorus220mg18%
Zinc0.60mg5%
Copper0.05mg6%
Manganese0.01mg0%
Selenium35µg64%
VITAMINS
Vitamin A15µg2%
Vitamin C0mg0%
Vitamin D2.5µg13%
Vitamin E0.50mg3%
Vitamin K0.10µg0%
Thiamin (B1)0.08mg7%
Riboflavin (B2)0.12mg9%
Niacin (B3)3.5mg22%
Pantothenic acid (B5)0.40mg8%
Vitamin B60.30mg18%
Folate (B9)5.0µg1%
Vitamin B122.2µg92%
%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
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of lean, high-quality protein
- ✓Rich in Vitamin B12 which supports nerve function and red blood cell formation
- ✓High in Selenium, an antioxidant that supports thyroid health
- ✓Low in calories and saturated fat, making it heart-healthy
- ✓Provides phosphorus for maintaining strong bones and teeth
COOKING TIPS
In the kitchen.
- 1Reheat gently using steam or a low-heat pan with a splash of water to prevent drying out
- 2The firm texture makes it an excellent addition to seafood stews or chowders
- 3Pairs exceptionally well with lemon, garlic, and fresh herbs like parsley or dill
STORAGE
Keep it fresh.
- Store in an airtight container in the coldest part of the refrigerator for up to 2 days
- If freezing, wrap tightly in plastic wrap and place in a freezer bag for up to 3 months
- Thaw frozen cooked pout in the refrigerator overnight before reheating
FAQ
Frequently asked questions.
What does ocean pout taste like?
Ocean pout has a mild, slightly sweet flavor and a firm, dense texture that is often compared to lobster or monkfish.
How long does cooked ocean pout stay fresh?
When stored properly in an airtight container in the refrigerator, it will stay fresh for 1 to 2 days.
Can I freeze cooked ocean pout?
Yes, you can freeze it for up to 3 months. Ensure it is tightly sealed to prevent freezer burn.
What is the best way to reheat it?
To maintain its texture, reheat it gently in a covered pan over low heat with a little broth or water, or steam it briefly.
Is ocean pout high in mercury?
Ocean pout generally has low to moderate mercury levels, similar to other bottom-dwelling white fish, but consumption should be varied.
What can I use as a substitute for ocean pout?
Monkfish is the best substitute due to its similar firm texture. Cod or haddock can also work, though they are flakier.
Is ocean pout a sustainable seafood choice?
It is often considered an underutilized species. Check local seafood watch guides as sustainability can vary by region and fishing method.
How do I know if cooked ocean pout has gone bad?
Discard the fish if it develops a sour or ammonia-like smell, a slimy texture, or visible discoloration.
Is ocean pout suitable for a keto diet?
Yes, it is excellent for keto as it contains zero carbohydrates and is high in protein.
