Protein
murrel fish.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
snakehead fishviral meen
SERVING
CALORIES
89
PROTEIN
18.6g
CARBS
0g
FAT
1.2g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories89kcal—
Protein18.6g37%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat1.2g2%
Saturated fat0.25g1%
Cholesterol50mg17%
MINERALS
Sodium49mg2%
Potassium270mg6%
Calcium10mg1%
Iron0.30mg2%
Magnesium25mg6%
Phosphorus200mg16%
Zinc0.80mg7%
VITAMINS
Vitamin A15µg2%
Thiamin (B1)0.08mg7%
Riboflavin (B2)0.12mg9%
Niacin (B3)3.5mg22%
Vitamin B60.30mg18%
%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 tablespoon9g
1 teaspoon3g
1 oz28.4g
1 lb453.6g
1 piece100g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of high-quality, complete protein essential for muscle repair and growth.
- ✓Rich in omega-3 fatty acids, which support cardiovascular health by reducing inflammation and improving cholesterol levels.
- ✓Traditionally valued for its high albumin content, which is believed to accelerate wound healing and tissue regeneration, particularly post-surgery.
- ✓Provides essential minerals like phosphorus and calcium, crucial for maintaining strong bones and teeth.
COOKING TIPS
In the kitchen.
- 1Murrel has a firm, white flesh that holds its shape well, making it ideal for curries, stews, and pan-frying.
- 2To mitigate any potential muddy flavor common in freshwater fish, marinate it with acidic ingredients like lemon juice, tamarind, or vinegar for 20-30 minutes before cooking.
- 3Its firm texture is perfect for grilling or barbecuing; score the skin to allow for even cooking and to prevent curling.
- 4It can be steamed with ginger, garlic, and light soy sauce for a healthy and flavorful dish that highlights its natural taste.
STORAGE
Keep it fresh.
- Store fresh murrel fish in the coldest part of the refrigerator (below 40°F or 4°C) and consume within 1-2 days.
- For freezing, clean and gut the fish, pat it dry, wrap tightly in plastic wrap and then foil or a freezer bag, and store at 0°F (-18°C) for up to 3 months.
FAQ
Frequently asked questions.
Is murrel fish healthy?
Yes, murrel fish is highly nutritious. It's an excellent source of high-quality protein, essential omega-3 fatty acids, and vital minerals like phosphorus and calcium. These nutrients support muscle growth, heart health, bone strength, and are traditionally believed to aid in wound healing.
How much protein is in murrel fish?
100g of murrel fish contains approximately 18.6g of high-quality, complete protein. This makes it a superb choice for muscle repair, growth, and overall satiety, especially for those looking for lean protein sources.
Is murrel fish good for weight loss?
Yes, murrel fish can be beneficial for weight loss. With only 89 calories and 1.2g of fat per 100g, combined with its high protein content (18.6g), it promotes satiety and helps maintain muscle mass while on a calorie-restricted diet.
Is murrel fish suitable for diabetics?
Yes, murrel fish is an excellent choice for diabetics. It contains 0g carbohydrates, is low in fat, and rich in protein, which helps manage blood sugar levels. Its omega-3 fatty acids also contribute to cardiovascular health, a key concern for diabetics.
Is murrel fish keto-friendly?
Absolutely, murrel fish is very keto-friendly. It has 0g carbohydrates and a good protein-to-fat ratio (18.6g protein, 1.2g fat per 100g), making it an ideal lean protein source for a ketogenic diet.
How do you cook murrel fish?
Murrel fish is versatile and can be cooked in various ways. It's commonly grilled, pan-fried, baked, or used in curries and stews. Due to its firm texture, it holds up well to different cooking methods without flaking apart easily.
What does murrel fish taste like?
Murrel fish typically has a mild, slightly sweet flavor with a firm, white, and flaky texture when cooked. It's not overly "fishy," making it appealing to those who prefer a less intense fish taste.
How do you store murrel fish?
Fresh murrel fish should be stored in the coldest part of your refrigerator, ideally on ice, and consumed within 1-2 days. For longer storage, clean and pat dry the fish, then wrap it tightly in plastic wrap or freezer paper before freezing for up to 3-6 months.
How do I know if murrel fish is fresh?
Look for murrel fish with clear, bulging eyes, bright red gills, and shiny, intact scales. The flesh should be firm and spring back when pressed, and it should have a mild, fresh sea smell, not a strong, "fishy" odor.
Is murrel fish good for wound healing?
Yes, murrel fish is traditionally valued for its potential to aid wound healing. It's known for its high albumin content, a protein crucial for tissue repair and regeneration, making it a popular choice for post-operative recovery in some cultures.
