Protein5 recipes
ladyfish.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
kane
SERVING
CALORIES
94
PROTEIN
19.2g
CARBS
0g
FAT
1.3g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories94kcal—
Protein19.2g38%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat1.3g2%
Saturated fat0.30g2%
Trans fat0g—
Cholesterol55mg18%
Water78.5g—
MINERALS
Sodium75mg3%
Potassium340mg7%
Calcium25mg2%
Iron0.80mg4%
Magnesium30mg7%
Phosphorus210mg17%
Zinc0.50mg5%
Copper0.05mg6%
Manganese0.02mg1%
Selenium32.5µg59%
VITAMINS
Vitamin A15µg2%
Vitamin C0mg0%
Vitamin D2.5µg13%
Vitamin E0.60mg4%
Vitamin K0.10µg0%
Thiamin (B1)0.06mg5%
Riboflavin (B2)0.08mg6%
Niacin (B3)2.5mg16%
Pantothenic acid (B5)0.40mg8%
Vitamin B60.20mg12%
Folate (B9)5.0µg1%
Vitamin B121.8µg75%
%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 oz3.5g
1 lb0.2g
1 piece150g
HEALTH BENEFITS
Why eat it.
- ✓High-quality lean protein source for muscle repair
- ✓Rich in Omega-3 fatty acids for heart health
- ✓Excellent source of Vitamin B12 for nerve function
- ✓Contains selenium which acts as a powerful antioxidant
- ✓Low in calories, making it suitable for weight management
COOKING TIPS
In the kitchen.
- 1Best prepared as 'Rava Fry' (semolina coated) for a crispy texture
- 2Avoid overcooking as the lean flesh can become dry quickly
- 3Pairs exceptionally well with coconut-based coastal curries
STORAGE
Keep it fresh.
- Store in the coldest part of the refrigerator at 0-4°C
- Use fresh ladyfish within 1 to 2 days of purchase
- For long-term storage, wrap tightly in plastic and freeze for up to 3 months
FAQ
Frequently asked questions.
How long does ladyfish last in the fridge?
Fresh ladyfish should be consumed within 1-2 days when stored in the refrigerator.
Can ladyfish be frozen?
Yes, it can be frozen for up to 3 months if sealed in an airtight container or vacuum-sealed bag.
How do I pick the best quality ladyfish?
Look for clear, bulging eyes, bright red gills, and firm flesh that springs back when pressed.
What is a good substitute for ladyfish?
Any lean, white-fleshed fish like smelt or small snapper can be used as a substitute.
Does ladyfish have many bones?
Yes, ladyfish has a fine and somewhat complex bone structure, so care should be taken while eating.
How do you clean ladyfish?
Scale the fish thoroughly, remove the head (optional), slit the belly to remove entrails, and wash under cold water.
Is ladyfish high in mercury?
Ladyfish is generally considered to have low to moderate mercury levels compared to large predatory fish.
What are the most common ways to cook ladyfish?
It is most popular when deep-fried with a spicy coating or simmered in a tangy tamarind-based fish curry.
Is ladyfish suitable for a keto diet?
Yes, it is excellent for keto as it contains zero carbohydrates and is high in protein.
What does ladyfish taste like?
It has a mild, sweet flavor with a delicate, tender texture when cooked properly.
RECIPES
Cook with ladyfish.
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