If you are looking for a low-calorie and low-fat seafood option, consider 1 fillet of pumpkin seed sunfish. This raw fish provides only 43 calories, making it a healthy choice.

Aside from being light on calories and fat, pumpkin seed sunfish also offers a good amount of protein and omega-3 fatty acids, which are essential for the body's functions.

In this article, we'll explore some of the other benefits and ways to prepare this fish.

Low in Calories and Fat

As mentioned before, pumpkin seed sunfish is an excellent source of low-calorie and low-fat protein. This makes it an ideal option for those who want to maintain a healthy weight without sacrificing taste and nutrition. According to the USDA, a 1-ounce serving of pumpkin seed sunfish provides just 19 calories and only 0.4 grams of fat. This means you can enjoy a substantial portion without overloading on calories.

Rich in Protein and Omega-3 Fatty Acids

Not only is pumpkin seed sunfish low in calories and fat, but it's also rich in protein and omega-3 fatty acids. Protein is essential for building and repairing tissues in the body, while omega-3s provide anti-inflammatory benefits and promote heart health. A 1-ounce serving of pumpkin seed sunfish provides 4 grams of protein and 184 milligrams of omega-3s. This makes it a highly nutritious addition to your diet.

Source of Essential Vitamins and Minerals

In addition to protein and omega-3s, pumpkin seed sunfish is also a source of essential vitamins and minerals. It's especially high in vitamin B12, which is important for nerve function, and selenium, a powerful antioxidant that provides immune support. A 1-ounce serving of pumpkin seed sunfish provides 2.2 micrograms of vitamin B12 and 8.5 micrograms of selenium, which is about 15% and 15% of the recommended daily intake, respectively.

Good for Heart Health

Thanks to its high omega-3 content, pumpkin seed sunfish is also good for heart health. Omega-3s can help reduce triglycerides, lower blood pressure, and prevent blood clots, which can all contribute to heart disease. In fact, studies have shown that consuming fish with high levels of omega-3s, like pumpkin seed sunfish, can reduce the risk of heart attack, stroke, and other cardiovascular problems.

May Boost Immune System

As mentioned earlier, pumpkin seed sunfish is a good source of selenium, which is known to support immune function. Selenium helps the body produce more white blood cells, which can fight off infections and illnesses. By including pumpkin seed sunfish in your diet, you can give your immune system an extra boost.

May Improve Brain Function

Omega-3s not only benefit heart health but also the brain. In fact, they are crucial for brain development and cognitive function, especially in infants and children. Studies have also found that omega-3s can improve mood and reduce symptoms of depression and anxiety in adults. By adding pumpkin seed sunfish to your diet, you can support your brain's health and function.

Good for Skin and Hair

If you want to improve the health of your skin and hair, pumpkin seed sunfish can be a great addition to your diet. Its high omega-3 content can help nourish and hydrate the skin, keeping it looking youthful and vibrant. Omega-3s can also help reduce hair loss and promote hair growth, making pumpkin seed sunfish an excellent choice for those looking to improve their hair health.

Versatile for Cooking

Another benefit of pumpkin seed sunfish is its versatility in the kitchen. It has a mild flavor that can easily take on different seasonings and spices, making it a great option for a variety of dishes. You can try baking or grilling fillets, adding them to soups or stews, or even using them as a taco filling. The possibilities are endless!

Sustainable Choice

Pumpkin seed sunfish is also a sustainable seafood choice. It's a North American species that is abundant in many lakes and rivers, making it a good alternative to other overfished species. By choosing pumpkin seed sunfish, you can support sustainable fishing practices and help protect our oceans and waterways.

May Help with Weight Loss

Finally, pumpkin seed sunfish can be a helpful addition to any weight loss plan. Its low-calorie, high-protein content can help you feel full and satisfied without consuming too many calories. In addition, its omega-3 content can help reduce inflammation and improve insulin sensitivity, which are both important factors in weight management.