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Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, Pacific rockfish is a highly nutritious lean protein source. It is rich in heart-healthy omega-3 fatty acids, selenium for antioxidant support, and Vitamin B12, which is essential for energy metabolism and nervous system function.
A 100g serving of raw Pacific rockfish contains approximately 18.36 grams of protein. This high protein-to-calorie ratio makes it an excellent choice for muscle repair and maintaining satiety.
Yes, it is very weight-loss friendly as it contains only 90 calories and 1.34g of fat per 100g serving. Its high protein content helps you feel full longer while providing essential nutrients without excessive calories.
Absolutely. With 0g of carbohydrates per serving, Pacific rockfish is an ideal protein source for ketogenic and other low-carb diets. It provides healthy fats and high-quality protein without impacting blood sugar levels.
While some varieties are used in sushi, it is generally recommended to cook rockfish to an internal temperature of 145°F (63°C) to ensure safety. If consuming raw, it must be 'sushi-grade' and have been commercially frozen to kill potential parasites.
Pacific rockfish has a mild, slightly sweet flavor and a medium-firm texture with a fine flake. Because it is not overly 'fishy,' it is a versatile ingredient that absorbs the flavors of marinades and seasonings well.
It is best prepared by pan-searing, baking, or broiling. Because the fillets are typically thin, they cook quickly—usually in about 3 to 5 minutes per side—and are finished when the flesh is opaque and flakes easily with a fork.
raw pacific rockfish is a versatile ingredient found in cuisines around the world. With 90 calories per 100g and 18.36 grams of protein, it's a nutritious addition to many dishes.
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Browse recipes →Raw rockfish should be stored in the coldest part of your refrigerator and used within 1 to 2 days of purchase. For longer storage, wrap the fillets tightly in plastic wrap or vacuum-seal them and freeze for up to 6 months.
Fresh rockfish should have a clean, mild scent of the ocean rather than a strong fishy odor. The flesh should be firm and translucent, and if the skin is still on, it should appear shiny and moist.
Pacific rockfish generally contains low to moderate levels of mercury. It is considered a safe choice for most adults when consumed in moderation, typically recommended at 2 to 3 servings per week.