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Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, ocean pout is a very healthy, lean protein source. With only 85 calories and less than 1 gram of fat per 100g, it provides high-quality protein that supports muscle building and tissue repair without excessive calories.
Ocean pout is rich in Vitamin B12, which is essential for nerve function, and selenium, a powerful antioxidant. It also provides Omega-3 fatty acids that support cardiovascular health by reducing inflammation and improving cholesterol levels.
Yes, it is an excellent food for weight management. Its high protein content (17.5g per 100g) helps you feel full longer, while its very low fat and calorie profile makes it easy to fit into a calorie-restricted diet.
Raw ocean pout is naturally gluten-free and contains zero carbohydrates, making it perfectly keto-friendly. To keep it that way, avoid breading the fish or using flour-based sauces during preparation.
Ocean pout has a mild, slightly sweet flavor similar to cod or haddock. Its white flesh is lean and firm, which allows it to hold its shape well during various cooking methods compared to more delicate fish.
It is a versatile fish that can be pan-fried, baked, poached, or added to stews and chowders. Because it is very lean, it cooks quickly; be careful not to overcook it to ensure the meat remains moist and tender.
Raw ocean pout should be stored in the coldest part of your refrigerator and consumed within 1 to 2 days of purchase. Keep it tightly wrapped or in an airtight container to prevent it from absorbing other odors.
raw ocean pout is a versatile ingredient found in cuisines around the world. With 85 calories per 100g and 17.5 grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the seafood category with complete nutrition information.
View all seafood →Discover 0 recipes featuring raw ocean pout with step-by-step instructions.
Browse recipes →Yes, you can freeze ocean pout for 3 to 6 months. For best results, wrap the fillets tightly in plastic wrap and place them in a heavy-duty freezer bag, removing as much air as possible to prevent freezer burn.
Ocean pout generally contains lower levels of mercury compared to large predatory fish like shark or swordfish. It is considered safe for most consumers, though pregnant women should always follow local seafood safety guidelines.
If you cannot find ocean pout, you can substitute it with other lean, white-fleshed fish such as cod, haddock, pollock, or monkfish. These alternatives provide a similar texture and mild flavor profile.