If you're looking for a flavorful and nutritious seafood option, consider Tilefish! One fillet of raw Tilefish, weighing 386.0 grams, contains about 371 calories. Tilefish has become quite popular in recent years, thanks to its delicious flavor and impressive nutritional profile.

In addition to its calorie content, Tilefish is high in protein, contains healthy fats, and is a great source of vitamin B12 and minerals. In this article, we'll dive into the specifics about Tilefish's nutritional value, sustainability, and potential health risks.

Whether you're a seafood enthusiast or simply looking for new ways to incorporate healthy foods into your diet, Tilefish is a great option to try. Read on for some tips on how to prepare and serve this tasty fish.

Calorie Content

As mentioned previously, one fillet of raw Tilefish weighing 386.0 grams contains about 371 calories. This makes it a relatively low-calorie seafood option compared to other species like salmon or tuna. However, it's important to note that the calorie content can vary depending on the cooking method and any added ingredients. For example, a fillet that has been fried or served with a buttery sauce will have a higher calorie count.

Protein Content

Tilefish is also a great source of protein, with one fillet containing approximately 68 grams of protein. This is over 100% of the daily recommended intake for the average adult. Protein is essential for building and repairing tissues in the body, making it an important nutrient for overall health and wellbeing.

Fat Content

Despite the common misconception that all fats are bad for you, Tilefish contains healthy fats that are beneficial for many aspects of health. One fillet of Tilefish contains approximately 12 grams of fat, most of which is unsaturated. These healthy fats can help reduce inflammation in the body and support heart health.

Vitamin B12

Tilefish is also a great source of vitamin B12, a nutrient that plays a crucial role in many bodily functions including red blood cell formation, brain function, and DNA synthesis. One fillet of Tilefish provides approximately 291% of the daily recommended intake of vitamin B12, making it an excellent choice for individuals who have difficulty obtaining this nutrient from other sources.

Mineral Content

In addition to vitamin B12, Tilefish is also a good source of several essential minerals including selenium, magnesium, and phosphorus. These minerals play important roles in many bodily functions, including bone health, immune function, and energy production.

Health Benefits

Due to its impressive nutrient profile, Tilefish offers many potential health benefits, including improved heart health, increased brain function, and reduced inflammation in the body. Research has also suggested that consuming seafood like Tilefish may reduce the risk of certain chronic diseases, such as heart disease and stroke.

Preparation Tips

When it comes to cooking Tilefish, there are plenty of options to choose from. It can be baked, grilled, poached, or pan-seared depending on your preferences. Some traditional methods of preparation include coating the fillets in breadcrumbs or a spice rub before cooking. Tilefish can also be served with a variety of sides, such as roasted vegetables or a salad.

Sustainability

As with any seafood option, it's important to consider the sustainability of Tilefish before making a purchase. Tilefish are primarily caught using bottom longline gear, which can cause damage to seafloor habitats and accidentally catch other species. To ensure that you're making a sustainable choice, look for Tilefish that has been certified by organizations such as the Marine Stewardship Council.

Potential Health Risks

While Tilefish offers many potential health benefits, there are also some risks associated with consuming it. Tilefish has been found to contain high levels of mercury, which can be harmful to the body in large amounts. For this reason, it's recommended that individuals limit their intake of Tilefish to no more than 1-2 servings per month. Additionally, pregnant women and young children are advised to avoid Tilefish altogether due to the potential risks associated with mercury exposure.

Alternative Fish Options

If you're looking for a seafood option that is lower in mercury, there are plenty of alternatives to consider. Some great substitutes for Tilefish include salmon, trout, and sardines, all of which are high in omega-3 fatty acids and other important nutrients.