Calories in 1 Fillet (154.0 G) Whitefish, cooked?

1 Fillet (154.0 G) Whitefish, cooked is 265 calories.

If you are looking for a healthy and delicious seafood option, you might want to try 1 fillet (154.0 g) whitefish, cooked. This fish has a rich and delicate flavor and is low in fat, making it a great choice for those who want to watch their weight. A single fillet contains approximately 265 calories, which is a reasonable amount for a meal.

In addition to being low in fat and calories, whitefish is also rich in protein. A single fillet can provide you with approximately 36 grams of protein, which is important for building and repairing muscles. Whitefish is also a good source of omega-3 fatty acids, which are essential for heart health and brain function.

In this article, we'll explore the nutritional value, health benefits, and potential risks of consuming whitefish. We'll also provide you with tips on how to cook and serve this delicious seafood.

1 Fillet (154.0 G) Whitefish, cooked

Protein Content of Fillet Whitefish

A single fillet (154.0 g) whitefish, cooked contains about 36 grams of protein, which is important for building and repairing muscles. The protein in whitefish is also a good source of essential amino acids, which are necessary for optimal health. If you are trying to increase your protein intake, whitefish can be a great option. You can pair it with other high-protein foods like quinoa, lentils, or beans for a nutritious and filling meal. Overall, the protein content of fillet whitefish makes it an excellent choice for athletes, bodybuilders, and anyone looking to supplement their diet with a healthy source of protein.

Calorie Count of Fillet Whitefish

A single fillet (154.0 g) whitefish, cooked contains approximately 265 calories, which is a reasonable amount for a meal. This makes whitefish a great option for those who want to watch their weight or maintain a healthy diet. By pairing whitefish with other low-calorie and high-nutrient foods like vegetables, you can create a filling and balanced meal that will keep you satisfied without adding too many calories. While the calorie count of fillet whitefish is relatively low, it's important to keep in mind that the preparation method and serving size can affect the overall calorie intake.

Carbohydrate Content of Fillet Whitefish

Unlike many other seafood options, fillet whitefish is low in carbohydrates, making it a great choice for those who are watching their carb intake. A single fillet contains about 0 grams of carbohydrates, which is ideal for people following low-carb or keto diets. If you are looking for a low-carb and high-protein meal, you can pair whitefish with vegetables like broccoli, asparagus, or spinach. This will provide you with a nutritious and filling meal that is low in carbs and calories. Overall, the low carbohydrate content of fillet whitefish makes it a great option for people who are looking to reduce their carb intake or follow a low-carb lifestyle.

Vitamin and Mineral Content of Fillet Whitefish

Fillet whitefish is a great source of many essential vitamins and minerals, including vitamin B12, vitamin D, selenium, and phosphorus. Vitamin B12 is important for brain function and the production of red blood cells, while vitamin D is essential for bone health and immune function. Selenium and phosphorus are important for maintaining healthy bones, teeth, and muscles. They are also essential for the production of DNA and energy metabolism. By consuming fillet whitefish regularly, you can ensure that your body gets the essential vitamins and minerals it needs to function properly.

Health Benefits of Eating Fillet Whitefish

Eating fillet whitefish can provide you with many health benefits. As mentioned earlier, whitefish is low in fat and calories, making it a great option for weight management. It's also high in protein, which is important for building and repairing muscles. The omega-3 fatty acids found in whitefish are essential for heart health and brain function. They can also reduce inflammation in the body and lower the risk of chronic diseases like heart disease, diabetes, and cancer. Overall, consuming fillet whitefish regularly can help you maintain a healthy diet and reduce the risk of many chronic diseases.

How to Cook Fillet Whitefish

Fillet whitefish can be cooked in many different ways, depending on your preference. Here are some common cooking methods for whitefish: - Grilling: Cook the fish on a hot grill for 3-4 minutes on each side, or until it is cooked through. - Pan-frying: Heat a small amount of oil in a pan over medium heat. Cook the fish for 3-4 minutes on each side, or until it is cooked through.

Ways to Serve Fillet Whitefish

Fillet whitefish can be served in many different ways, depending on your taste. Here are some ideas for serving whitefish: - With steamed vegetables: Serve the whitefish with a side of steamed vegetables like broccoli, asparagus, or Brussels sprouts. - In a salad: Flake the whitefish and add it to a green salad with cherry tomatoes, cucumber, and avocado.

Sustainability of Fillet Whitefish

When it comes to choosing seafood, it's important to consider the sustainability of the fish. Fillet whitefish is generally considered a sustainable option, as it is often farmed in an environmentally-friendly way. However, it's important to check the source of your whitefish and make sure it is certified by a reputable organization like the Marine Stewardship Council (MSC). This will ensure that the fish has been responsibly sourced and is not contributing to overfishing or other environmental problems. By choosing sustainable seafood options like fillet whitefish, you can help protect the environment and support responsible fishing practices.

Comparing Fillet Whitefish to Other Fish

When it comes to choosing seafood, there are many options to consider. Here are some comparisons between fillet whitefish and other popular fish: - Salmon: Both whitefish and salmon are high in protein and omega-3 fatty acids. However, salmon is higher in calories and fat than whitefish. - Tilapia: Tilapia is low in fat and calories, but it is also low in omega-3 fatty acids compared to whitefish. Whitefish is a better option if you are looking for a fish that is high in omega-3s.

Potential Risks of Consuming Fillet Whitefish

While consuming fillet whitefish can provide many health benefits, there are some potential risks to be aware of. One of the main risks is the mercury content of whitefish. Like many other seafood options, whitefish can contain trace amounts of mercury, which is a toxic metal that can harm the nervous system. However, the risk of mercury exposure from consuming whitefish is generally considered to be low, especially if you choose wild-caught whitefish from a reputable source. If you are pregnant, nursing, or have a compromised immune system, it's important to consult your doctor before consuming whitefish or any other seafood.

5 Frequently Asked Questions About Cooked Whitefish Fillets

1. How many calories are in a cooked whitefish fillet?

A 154.0 gram serving of cooked whitefish fillet contains approximately 265 calories.

2. What are the main nutrients found in cooked whitefish fillets?

Cooked whitefish fillets are a good source of protein, omega-3 fatty acids, vitamin B12, and minerals such as selenium and phosphorus.

3. Is cooked whitefish fillet a healthy choice for a low-fat diet?

Yes, cooked whitefish fillet is a healthy choice for a low-fat diet as it is low in saturated fat and high in protein and vitamins.

4. Can cooked whitefish fillet be frozen?

Yes, cooked whitefish fillet can be frozen for up to 3 months. However, it is recommended to store it in an airtight container or freezer bag to maintain its freshness.

5. How can cooked whitefish fillet be prepared?

Cooked whitefish fillet can be prepared in various ways, such as grilling, baking, or pan-frying. It is also a versatile ingredient that can be used in salads, tacos, sandwiches, and other dishes.

Nutritional Values of 1 Fillet (154.0 G) Whitefish, cooked

UnitValue
Calories (kcal)265 kcal
Fat (g)11.6 g
Carbs (g)0.0 g
Protein (g)37.7 g

Calorie breakdown: 41.0 fat, 0.0 carbs, 59.0 protein

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