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Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, rockfish is a very healthy choice as it is a lean source of high-quality protein. It is low in calories and fat while providing essential nutrients like Vitamin D, Vitamin B12, and selenium, which support bone health and immune function.
Rockfish is an excellent protein source, providing approximately 18.8g of protein per 100g serving. With only 94 calories and 1.6g of fat, it is one of the leanest fish options available for muscle building and repair.
Yes, rockfish is perfectly suited for a keto or low-carb diet because it contains 0g of carbohydrates. Its high protein content and healthy omega-3 fats make it a nutritious staple for ketogenic meal planning.
Rockfish has a mild, slightly sweet flavor and a medium-firm texture that becomes flaky when cooked. Because it isn't overly 'fishy,' it is a versatile ingredient that pairs well with various seasonings, citrus, and light sauces.
Rockfish is versatile and can be baked, pan-seared, grilled, or poached. Because the fillets are relatively lean, they cook quickly—usually in 3 to 5 minutes per side—and are best when seasoned simply with lemon, herbs, or garlic butter.
Absolutely. With only 94 calories per 100g and a high protein content, rockfish helps you feel full and satisfied while keeping caloric intake low. It is an ideal lean protein for those monitoring their weight.
Yes, if you cannot find rockfish, you can substitute it with other mild, white-fleshed fish like Pacific cod, tilapia, red snapper, or sea bass. These alternatives have similar textures and will work well in most recipes.
rockfish fillets is a versatile ingredient found in cuisines around the world. With 94 calories per 100g and 18.8 grams of protein, it's a nutritious addition to many dishes.
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Browse recipes →Fresh 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 3 to 6 months.
Naturally, raw rockfish fillets are 100% gluten-free. However, be mindful of how they are prepared in restaurants or recipes; breaded or floured preparations will contain gluten unless specific gluten-free substitutes are used.
Rockfish is rich in selenium, a powerful antioxidant that protects cells from oxidative damage and supports healthy thyroid function. It also plays a role in maintaining a strong immune system and supporting heart health.