kingfish
Also known as: surmai
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Also known as: surmai
Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
A quick and elegant recipe for pan-seared kingfish, featuring a perfectly crispy golden crust and a moist, flaky interior. Bathed in a simple yet flavorful lemon-garlic butter sauce, this dish is ready in under 20 minutes, making it ideal for a healthy weeknight dinner.
Tender kingfish steaks simmered in a fragrant and spicy coconut-based gravy. This authentic Maharashtrian curry is a coastal classic, best enjoyed with steamed rice or bhakri.
Succulent kingfish steaks shallow-fried and tossed in a fiery, tangy Mangalorean masala. This iconic coastal Karnataka dish gets its rich flavor from roasted spices and a generous amount of ghee.
Crispy, golden-brown kingfish steaks coated in spiced semolina and shallow-fried to perfection. This iconic Goan dish is wonderfully flavorful on the inside and crunchy on the outside, a true coastal classic.
Yes, kingfish is very healthy. It's an excellent source of lean protein and beneficial omega-3 fatty acids (EPA and DHA), which support heart and brain health. It also provides essential vitamins like B12 and minerals such as selenium, contributing to overall well-being and immune function.
Per 100 grams, kingfish is quite lean, providing approximately 105 calories. It is an excellent source of protein, offering about 20.3 grams per 100g serving, with minimal carbohydrates (0g) and low fat content (around 2.6g).
Yes, kingfish can be an excellent choice for weight loss. It's low in calories and high in lean protein, which helps promote satiety and muscle maintenance. Its healthy fats also contribute to a balanced diet without excessive caloric intake.
Yes, kingfish is naturally gluten-free. As a pure fish product, it contains no gluten. However, always check ingredients if consuming processed kingfish products or dishes, as cross-contamination or added ingredients could introduce gluten.
Absolutely, kingfish is highly keto-friendly. It contains zero carbohydrates and is rich in protein and healthy fats, making it an ideal food for a ketogenic diet. It helps meet protein macros while keeping carb intake very low.
Kingfish is versatile and can be cooked in various ways. Grilling, baking, pan-frying, or broiling are popular methods that highlight its firm texture and rich flavor. Avoid overcooking to maintain its moisture and tenderness.
Kingfish has a rich, pronounced flavor that is often described as meaty and slightly sweet, without being overly 'fishy.' Its flesh is firm, moist, and flaky when cooked properly, making it a satisfying choice for many dishes.
kingfish is a versatile ingredient found in cuisines around the world. With 105 calories per 100g and 20.3 grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the protein category with complete nutrition information.
View all protein →Fresh kingfish should be stored in the coldest part of your refrigerator, ideally on a bed of ice, and consumed within 1-2 days. For longer storage, kingfish can be frozen for up to 3-4 months in an airtight container or vacuum-sealed bag.
Look for kingfish with clear, bulging eyes, bright red gills, and shiny, firm flesh that springs back when lightly pressed. It should have a mild, fresh ocean scent, not a strong 'fishy' odor. Avoid fish with dull eyes, discolored gills, or soft, mushy flesh.
Kingfish, particularly larger species like King Mackerel, can accumulate higher levels of mercury due to their position higher up the food chain. While it offers significant health benefits, pregnant women, young children, and those with compromised immune systems should consume it in moderation, following local health advisories.
