Seafood
cooked pacific rockfish.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
rockfish
SERVING
CALORIES
109
PROTEIN
22.2g
CARBS
0g
FAT
1.6g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories109kcal—
Protein22.2g44%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat1.6g2%
Saturated fat0.42g2%
Trans fat0.03g—
Cholesterol61mg20%
Water74.7g—
MINERALS
Sodium89mg4%
Potassium467mg10%
Calcium17mg1%
Iron0.36mg2%
Magnesium33mg8%
Phosphorus248mg20%
Zinc0.43mg4%
Copper0.04mg4%
Manganese0.01mg0%
Selenium76.2µg139%
VITAMINS
Vitamin A5.0µg1%
Vitamin C0mg0%
Vitamin D4.6µg23%
Vitamin E0.44mg3%
Vitamin K0µg0%
Thiamin (B1)0.03mg3%
Riboflavin (B2)0.23mg18%
Niacin (B3)2.9mg18%
Pantothenic acid (B5)0.40mg8%
Vitamin B60.24mg14%
Folate (B9)10µg3%
Vitamin B121.6µg66%
%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 tablespoon9g
1 teaspoon3g
1 oz28.4g
1 lb453.6g
1 piece120g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of lean protein, crucial for muscle building, repair, and overall body function.
- ✓Rich in selenium, a powerful antioxidant that supports immune system health and thyroid function.
- ✓Provides a good source of Omega-3 fatty acids, which contribute to heart health by reducing inflammation and improving cholesterol levels.
- ✓Contains essential vitamins like Vitamin D and B12, supporting bone health and energy metabolism.
COOKING TIPS
In the kitchen.
- 1Pacific rockfish has a mild, slightly sweet flavor and a firm, flaky texture. Be careful not to overcook it as it can become dry. It's done when the flesh is opaque and flakes easily with a fork.
- 2Its versatility makes it ideal for various cooking methods like baking, broiling, pan-searing, and steaming.
- 3The mild flavor pairs well with bright, fresh ingredients such as lemon, dill, parsley, garlic, and capers.
- 4Flake leftover cooked rockfish to use in fish tacos, salads, chowders, or fish cakes.
STORAGE
Keep it fresh.
- Store cooked rockfish in an airtight container in the refrigerator at or below 40°F (4°C) and consume within 3-4 days.
- For longer storage, freeze cooked portions in a freezer-safe bag or container for up to 3 months. Thaw overnight in the refrigerator before use.
FAQ
Frequently asked questions.
Is cooked Pacific rockfish healthy?
Yes, cooked Pacific rockfish is a highly nutritious lean protein. It is low in calories and fat while providing essential Omega-3 fatty acids for heart health and selenium for immune support.
How much protein is in cooked Pacific rockfish?
A 100g serving of cooked Pacific rockfish contains approximately 22.23g of protein. This high protein-to-calorie ratio makes it an excellent choice for muscle building and repair.
Is Pacific rockfish good for weight loss?
Yes, it is very weight-loss friendly as it contains only 109 calories per 100g. Its high protein content helps promote fullness and satiety, which can reduce overall calorie intake.
Is cooked Pacific rockfish keto-friendly?
Absolutely. With 0g of carbohydrates per serving, Pacific rockfish is an ideal protein source for ketogenic and other low-carb diets.
Is Pacific rockfish gluten-free?
Naturally, Pacific rockfish is gluten-free. However, if it was prepared with breading, flour-based sauces, or certain seasonings, you should check those specific ingredients for gluten.
What does Pacific rockfish taste like?
Pacific rockfish has a mild, slightly sweet flavor and a medium-firm texture. It features fine flakes and is much less 'fishy' than oilier species like salmon or mackerel.
How long does cooked Pacific rockfish last in the fridge?
When stored in an airtight container, cooked rockfish will stay fresh for 3 to 4 days in the refrigerator. Ensure it is cooled completely before sealing to maintain the best texture.
Can you freeze cooked Pacific rockfish?
Yes, you can freeze cooked rockfish for up to 2 months. Wrap it tightly in moisture-proof foil or plastic wrap and place it in a freezer bag to prevent freezer burn.
What are the main vitamins found in Pacific rockfish?
It is a great source of Vitamin D for bone health and Vitamin B12 for energy metabolism. It also contains significant amounts of selenium, which acts as a powerful antioxidant.
How should I reheat cooked Pacific rockfish without drying it out?
The best way to reheat rockfish is in an oven at 275°F (135°C) covered with foil and a splash of water or broth. This creates steam that keeps the lean white meat moist.
