Other
eri meen.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
109
PROTEIN
22.3g
CARBS
0g
FAT
2.0g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories109kcal—
Protein22.3g45%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat2.0g3%
Saturated fat0.74g4%
Trans fat0g—
Cholesterol13.2mg4%
Water76.5g—
MINERALS
Sodium41.2mg2%
Potassium402mg9%
Calcium12.4mg1%
Iron0.46mg3%
Magnesium31mg7%
Phosphorus243mg19%
Zinc0.31mg3%
Copper0.02mg2%
Manganese0.01mg0%
Selenium14.4µg26%
VITAMINS
Vitamin A13.2µg1%
Vitamin C0mg0%
Vitamin D0.34µg2%
Vitamin E0.10mg1%
Vitamin K0.92µg1%
Thiamin (B1)0.04mg3%
Riboflavin (B2)0.03mg2%
Niacin (B3)2.9mg18%
Pantothenic acid (B5)0.57mg11%
Vitamin B6190mg11176%
Biotin (B7)579µg1930%
Folate (B9)0µg0%
%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 high-quality, lean protein essential for muscle building and repair.
- ✓Rich in Omega-3 fatty acids, which support cardiovascular health by reducing inflammation and improving cholesterol levels.
- ✓Provides vital nutrients like Vitamin D, Vitamin B12, and selenium, crucial for bone health, nerve function, and immune system support.
- ✓Lower in saturated fat compared to red meats, making it a heart-healthy protein choice.
COOKING TIPS
In the kitchen.
- 1Marinate the fish with turmeric, chili powder, salt, and an acidic ingredient like lemon juice or tamarind extract for 20-30 minutes before cooking to enhance flavor and reduce any 'muddy' taste common in freshwater fish.
- 2Ideal for South Indian fish curries ('Meen Kozhambu'), where its firm flesh holds up well when simmered in spicy, tangy gravies.
- 3For a crispy texture, coat the fish pieces in a mixture of rice flour and spices before pan-frying or deep-frying.
- 4Avoid overcooking. The fish is done when the flesh becomes opaque and flakes easily with a fork.
STORAGE
Keep it fresh.
- For immediate use, store fresh fish in the coldest part of the refrigerator (below 40°F or 4°C) on a bed of ice and consume within 1-2 days.
- For long-term storage, pat the fish dry, wrap it tightly in plastic wrap and then in aluminum foil or a freezer bag, and freeze for up to 3 months for best quality.
FAQ
Frequently asked questions.
Is eri meen healthy?
Yes, eri meen is very healthy. It's an excellent source of lean, high-quality protein and rich in beneficial Omega-3 fatty acids. It also provides essential vitamins like D and B12, and minerals such as selenium, supporting overall health and well-being.
How much protein and calories are in eri meen?
Per 100g serving, eri meen contains approximately 108.51 calories and a significant 22.3g of protein. It has 0g carbohydrates and only 2.02g of fat, making it a very lean and nutrient-dense protein source.
Is eri meen good for weight loss?
Absolutely. With its high protein content and low calorie and fat count (108.51 calories, 2.02g fat per 100g), eri meen is an excellent choice for weight management. Protein helps with satiety, reduces cravings, and supports muscle maintenance, which are crucial for effective weight loss.
Is eri meen gluten-free?
Yes, eri meen in its natural, unprocessed form is naturally gluten-free. When preparing, ensure no gluten-containing ingredients are added, such as breading or certain sauces, to maintain its gluten-free status.
Can diabetics eat eri meen?
Yes, eri meen is a very suitable food for diabetics. It has 0g carbohydrates, meaning it won't impact blood sugar levels. Its high protein content can also help manage satiety and blood sugar control, making it a beneficial addition to a diabetic diet.
How do you cook eri meen?
Eri meen is versatile and can be cooked in various ways. Popular methods include grilling, baking, pan-frying, or adding it to curries and stews. Its firm texture holds up well to different cooking techniques, allowing it to absorb flavors beautifully.
What does eri meen taste like?
Eri meen typically has a mild, slightly sweet flavor with a firm, flaky white flesh. It's not overly 'fishy,' making it appealing to a wide range of palates and suitable for absorbing flavors from marinades and spices without being overpowering.
How do you store fresh eri meen?
To store fresh eri meen, rinse it under cold water, pat dry, and place it in an airtight container or wrap tightly in plastic wrap. Store it in the coldest part of your refrigerator (usually the bottom shelf) and consume within 1-2 days. For longer storage, freeze it promptly.
How do you know if eri meen is fresh?
Look for clear, bulging eyes, bright red gills (not brown or slimy), and shiny, intact scales. The fish should have a mild, fresh sea smell, not a strong, 'fishy' or ammonia-like odor. The flesh should be firm and spring back when gently pressed.
Does eri meen contain Omega-3 fatty acids?
Yes, eri meen is a good source of Omega-3 fatty acids. These essential fats are crucial for heart health, brain function, and reducing inflammation throughout the body, contributing significantly to the fish's overall health benefits.
