Seafood
cooked tilefish.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
tilefish
SERVING
CALORIES
147
PROTEIN
24.5g
CARBS
0g
FAT
4.5g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories147kcal—
Protein24.5g49%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat4.5g6%
Saturated fat0.80g4%
Trans fat0g—
Cholesterol65mg22%
Water69.5g—
MINERALS
Sodium68mg3%
Potassium530mg11%
Calcium32mg2%
Iron0.40mg2%
Magnesium35mg8%
Phosphorus260mg21%
Zinc0.60mg5%
Copper0.05mg6%
Manganese0.02mg1%
Selenium55µg100%
VITAMINS
Vitamin A20µg2%
Vitamin C0mg0%
Vitamin D1.5µg8%
Vitamin E1.2mg8%
Vitamin K0.10µg0%
Thiamin (B1)0.12mg10%
Riboflavin (B2)0.15mg12%
Niacin (B3)4.5mg28%
Pantothenic acid (B5)0.90mg18%
Vitamin B60.40mg24%
Folate (B9)15µg4%
Vitamin B122.5µg104%
%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 piece140g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of high-quality, lean protein, which is essential for muscle building and repair.
- ✓Rich in selenium, a powerful antioxidant that supports immune function and thyroid health.
- ✓Provides Omega-3 fatty acids (EPA and DHA), known to support cardiovascular health and brain function.
- ✓Good source of Vitamin B12, which is crucial for nerve function and the formation of red blood cells.
COOKING TIPS
In the kitchen.
- 1Tilefish has a firm, white flesh with a mild, sweet flavor, making it suitable for baking, broiling, grilling, or pan-searing.
- 2Cook until the internal temperature reaches 145°F (63°C); the flesh should be opaque and flake easily with a fork. Avoid overcooking to prevent dryness.
- 3Due to potentially high mercury levels, particularly in tilefish from the Gulf of Mexico, consumption should be avoided or limited by pregnant women, nursing mothers, and young children.
- 4The mild flavor pairs well with simple seasonings like lemon, herbs (dill, parsley), garlic, and white wine.
STORAGE
Keep it fresh.
- Store cooked tilefish in an airtight container in the refrigerator at 40°F (4°C) or below and consume within 3-4 days.
- For longer storage, freeze cooked portions in freezer-safe bags or airtight containers for up to 3 months at 0°F (-18°C).
FAQ
Frequently asked questions.
Is cooked tilefish healthy?
Yes, cooked tilefish is a highly nutritious seafood option. It is an excellent source of lean protein, selenium, and Vitamin B12, which support muscle repair, immune function, and nerve health.
How much protein is in cooked tilefish?
A 100g serving of cooked tilefish provides approximately 24.5g of high-quality protein. This makes it an efficient source for meeting daily protein requirements with relatively low calories.
Is tilefish high in mercury?
Tilefish, particularly from the Gulf of Mexico, is known to have high mercury levels. The FDA advises that pregnant women, nursing mothers, and young children avoid it, while other adults should consume it in moderation.
Is cooked tilefish keto-friendly?
Yes, cooked tilefish is excellent for the keto diet as it contains 0g of carbohydrates. It provides 4.5g of healthy fats and a high amount of protein, fitting perfectly into a low-carb lifestyle.
Is cooked tilefish gluten-free?
Naturally, cooked tilefish is gluten-free. However, if it has been prepared with breading, flour-based sauces, or certain spice blends, you should check those specific ingredients for gluten.
What does cooked tilefish taste like?
Cooked tilefish has a mild, sweet flavor that is often compared to lobster or crab. Its texture is firm and flaky, which allows it to hold up well in various cooking methods like grilling or pan-searing.
How do you cook tilefish?
Tilefish is versatile and can be baked, broiled, grilled, or pan-fried. Because of its firm texture, it is often prepared similarly to snapper or grouper, usually seasoned with lemon, garlic, and fresh herbs.
How long does cooked tilefish last in the fridge?
Cooked tilefish should be stored in an airtight container in the refrigerator and is best consumed within 3 to 4 days. Always check for an off-smell or slimy texture before eating leftovers.
Can you freeze cooked tilefish?
Yes, you can freeze cooked tilefish for up to 3 months. To maintain quality, wrap it tightly in plastic wrap or aluminum foil and place it in a heavy-duty freezer bag to prevent freezer burn.
Does tilefish provide Omega-3 fatty acids?
Yes, tilefish is a good source of Omega-3 fatty acids, specifically EPA and DHA. These essential fats are known to support cardiovascular health, reduce inflammation, and promote brain function.
