Other
moon fish.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
126
PROTEIN
20.7g
CARBS
0g
FAT
4.7g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories126kcal—
Protein20.7g41%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat4.7g6%
Saturated fat2.9g15%
Trans fat0g—
Cholesterol68.9mg23%
Water74.2g—
MINERALS
Sodium65.2mg3%
Potassium157mg3%
Calcium29.2mg2%
Iron1.7mg9%
Magnesium37.1mg9%
Phosphorus169mg14%
Zinc0.93mg8%
Copper0.16mg18%
Manganese0.04mg2%
Selenium30µg55%
VITAMINS
Vitamin A8.9µg1%
Vitamin C0mg0%
Vitamin D0.57µg3%
Vitamin E1.2mg8%
Vitamin K4.2µg4%
Thiamin (B1)0.07mg6%
Riboflavin (B2)0.07mg5%
Niacin (B3)1.8mg11%
Pantothenic acid (B5)1.7mg34%
Vitamin B6136mg8000%
Biotin (B7)772µg2573%
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 oz28.4g
1 lb453.6g
1 piece150g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of omega-3 fatty acids (EPA and DHA), which support cardiovascular health and reduce inflammation.
- ✓Rich in high-quality complete protein, essential for muscle building, tissue repair, and overall body function.
- ✓Provides significant amounts of selenium, an antioxidant that helps protect cells from damage.
- ✓Good source of essential vitamins and minerals including Vitamin B12, Vitamin D, and phosphorus.
COOKING TIPS
In the kitchen.
- 1Moon fish has a firm texture and high oil content, making it excellent for grilling, broiling, or searing as it remains moist.
- 2The flavor is often compared to a cross between tuna and swordfish. It can be substituted for either in most recipes.
- 3Different parts of the fish have different textures and colors; the loin is often cooked like tuna (seared rare), while other cuts can be cooked through.
- 4Season simply with salt, pepper, lemon, and herbs to complement its rich flavor without overpowering it.
STORAGE
Keep it fresh.
- Store fresh moon fish in the coldest part of the refrigerator (below 40°F or 4°C) and use within 1-2 days.
- For freezing, wrap fillets tightly in plastic wrap and then heavy-duty aluminum foil or place in a freezer bag, removing as much air as possible. It can be stored for up to 3 months at 0°F (-18°C).
FAQ
Frequently asked questions.
Is moon fish healthy?
Yes, moon fish is very healthy. It's an excellent source of lean protein and beneficial omega-3 fatty acids (EPA and DHA), which support heart health and reduce inflammation. It also provides essential vitamins like B12 and D, and minerals such as selenium and phosphorus.
What are the main nutritional benefits of moon fish?
Moon fish is rich in high-quality complete protein, vital for muscle repair and growth. It's also packed with omega-3 fatty acids, known for their cardiovascular benefits and anti-inflammatory properties. Additionally, it provides selenium, an important antioxidant, and vitamins B12 and D.
How much protein and calories are in moon fish?
Per 100 grams, moon fish contains approximately 20.74 grams of high-quality protein and about 125.72 calories. It is also very low in carbohydrates (0g), making it a nutrient-dense food choice.
Is moon fish suitable for a keto or low-carb diet?
Yes, moon fish is an excellent choice for keto and low-carb diets. It contains 0 grams of carbohydrates per 100 grams and is rich in protein and healthy fats, making it a satisfying and nutrient-dense option that supports ketosis.
Is moon fish gluten-free?
Yes, moon fish is naturally gluten-free. As a pure seafood product, it does not contain any gluten. However, always check ingredients if consuming processed moon fish products or dishes prepared with sauces, which might contain gluten.
How do you cook moon fish?
Moon fish is versatile and can be cooked in various ways due to its firm, flaky texture. Popular methods include grilling, baking, pan-searing, or broiling. It pairs well with light seasonings, herbs, and citrus to highlight its natural flavor.
What does moon fish taste like?
Moon fish, also known as Opah, has a rich, sweet flavor that is often compared to a cross between tuna and swordfish, or even pork. Its flesh is firm and flaky, with a moderate fat content that keeps it moist during cooking.
How should I store fresh moon fish?
Fresh moon fish should be stored in the coldest part of your refrigerator, ideally on a bed of ice, and consumed within 1-2 days of purchase. For longer storage, it can be frozen in an airtight container or vacuum-sealed bag for up to 3-6 months.
How can I tell if moon fish is fresh?
Look for moon fish with clear, bright eyes, firm and shiny flesh, and a mild, fresh ocean scent. Avoid fish that has dull eyes, discolored or mushy flesh, or a strong, 'fishy' odor, as these are signs of spoilage.
Is moon fish a sustainable seafood choice?
The sustainability of moon fish (Opah) can vary by fishing method and region. Some populations are considered well-managed, while others may face concerns. It's best to check resources like the Monterey Bay Aquarium Seafood Watch program for the most current recommendations on sustainable sourcing.
