Other
kite fish.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
99
PROTEIN
23.1g
CARBS
0g
FAT
0.56g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories98.7kcal—
Protein23.1g46%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat0.56g1%
Saturated fat0.17g1%
Trans fat0g—
Cholesterol15mg5%
Water77.6g—
MINERALS
Sodium59mg3%
Potassium387mg8%
Calcium11mg1%
Iron1.4mg8%
Magnesium28.5mg7%
Phosphorus231mg18%
Zinc0.55mg5%
Copper0.04mg4%
Manganese0.01mg0%
Selenium15.7µg29%
VITAMINS
Vitamin A1.5µg0%
Vitamin C0mg0%
Vitamin D0.04µg0%
Vitamin E0.24mg2%
Vitamin K1.5µg1%
Thiamin (B1)0.04mg3%
Riboflavin (B2)0.07mg5%
Niacin (B3)2.5mg16%
Pantothenic acid (B5)0.45mg9%
Vitamin B6127mg7471%
Biotin (B7)1334µg4447%
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 lean, high-quality protein essential for muscle building and tissue repair.
- ✓Rich in omega-3 fatty acids, which support cardiovascular health by reducing inflammation and lowering blood pressure.
- ✓Provides essential minerals like selenium, a powerful antioxidant that protects cells from damage.
- ✓Good source of Vitamin B12, crucial for nerve function and the formation of red blood cells.
COOKING TIPS
In the kitchen.
- 1Due to its often small and bony nature, kite fish is ideal for deep-frying until crisp, which makes the small bones edible.
- 2Pan-fry with a light dusting of flour, salt, and pepper to achieve a crispy skin while keeping the flesh tender.
- 3Use in traditional Asian sour soups or stews; the flesh will flake off the bones easily and absorb the flavors of the broth.
- 4Marinate before cooking in a mixture of garlic, citrus juice, and herbs to enhance its mild flavor.
STORAGE
Keep it fresh.
- Store fresh kite fish on ice in the coldest part of the refrigerator (below 40°F / 4°C) and use within 1-2 days.
- For long-term storage, wrap the fish tightly in plastic wrap and freezer paper or a vacuum-sealed bag and freeze at 0°F (-18°C) for up to 3 months.
FAQ
Frequently asked questions.
Is kite fish healthy?
Yes, kite fish is very healthy. It's an excellent source of lean protein, omega-3 fatty acids, selenium, and Vitamin B12, all crucial for overall well-being. It supports heart health, muscle repair, and cellular protection.
What are the nutritional benefits of kite fish?
Per 100g, kite fish provides approximately 99 calories, 23g of high-quality protein, and less than 1g of fat and carbohydrates. It's rich in omega-3 fatty acids for heart health, selenium for antioxidant support, and Vitamin B12 for nerve function.
Is kite fish good for weight loss?
Yes, kite fish is an excellent choice for weight loss. It's very low in calories and fat, yet high in protein (23g per 100g), which helps promote satiety and muscle maintenance, making it a filling and nutritious option for calorie-controlled diets.
Is kite fish keto-friendly or low-carb?
Absolutely, kite fish is highly keto-friendly and low-carb. With 0g of carbohydrates per 100g serving, it fits perfectly into ketogenic and low-carb diets, providing essential protein and healthy fats without impacting carb intake.
Is kite fish gluten-free?
Yes, kite fish is naturally gluten-free. As a pure seafood product, it does not contain any gluten-containing grains. However, always check for cross-contamination if it's processed or prepared with other ingredients.
How do you cook kite fish?
Kite fish is versatile and can be grilled, baked, pan-fried, or steamed. Due to its lean nature, it cooks quickly. Marinating it briefly or using a flavorful sauce can enhance its taste and prevent it from drying out.
What does kite fish taste like?
Kite fish typically has a mild, slightly sweet flavor with a firm, flaky white flesh. It's not overly 'fishy,' making it a good option for those who prefer lighter-tasting seafood.
How do you store kite fish?
Fresh kite fish should be stored in the coldest part of your refrigerator, ideally on ice, and consumed within 1-2 days. For longer storage, it can be frozen in an airtight container or vacuum-sealed for up to 3-6 months.
How do you know if kite fish is fresh?
Look for clear, bulging eyes, bright red gills, and firm, shiny flesh. It should have a mild, fresh sea smell, not a strong 'fishy' odor. Avoid fish with dull eyes, discolored gills, or soft, slimy flesh.
Does kite fish contain mercury?
Like most fish, kite fish can contain trace amounts of mercury. However, it is generally considered a low-mercury fish, making it a safe choice for regular consumption for most individuals. Pregnant women and young children should consult dietary guidelines for seafood consumption.
