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Also known as: pumpkin seed sunfish
Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, pumpkin seed sunfish is a very healthy, nutrient-dense food. It is an excellent source of lean protein and provides essential omega-3 fatty acids, Vitamin B12, and minerals like selenium and phosphorus, which support heart, brain, and bone health.
A 100g serving of raw pumpkin seed sunfish contains approximately 18.8g of high-quality protein. This makes it an efficient source for muscle building and repair while remaining very low in total fat.
Yes, it is an ideal food for weight loss because it is low in calories (93 per 100g) and high in protein. The high protein content helps promote satiety, keeping you full longer while providing essential nutrients.
Absolutely. With 0g of carbohydrates per serving, pumpkin seed sunfish is perfectly suited for ketogenic and other low-carb diets. It provides healthy fats and protein without any impact on blood sugar levels.
Pumpkin seed sunfish has a mild, slightly sweet flavor and a firm, flaky white flesh. Its taste is often compared to other popular panfish like bluegill or yellow perch, making it very approachable for those who dislike 'fishy' tasting seafood.
The most common methods are pan-frying, baking, or grilling. Because the fillets are typically small and thin, they cook very quickly—usually in just 2-3 minutes per side until the meat is opaque and flakes easily with a fork.
It is generally not recommended to eat freshwater fish like sunfish raw due to the potential risk of parasites. To ensure safety, it should be cooked to an internal temperature of 145°F (63°C).
raw pumpkin seed sunfish is a versatile ingredient found in cuisines around the world. With 93 calories per 100g and 18.8 grams of protein, it's a nutritious addition to many dishes.
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Raw sunfish should be stored in the coldest part of the refrigerator and used within 1 to 2 days. For longer storage, wrap the fillets tightly in plastic wrap or use a vacuum sealer and freeze them for up to 6 months.
Like most small panfish, they have a rib cage and a central spine. While they can be filleted, many people prefer to cook them whole (scaled and gutted) and then easily pull the meat away from the bones once cooked.
In its raw, natural state, pumpkin seed sunfish is 100% gluten-free. However, if you are purchasing it pre-prepared or cooking it at home, be careful with breading or flour coatings which typically contain gluten.