A single fillet of cooked butterfish contains approximately 46 calories. This white-meat fish is popular for its delicate, mild flavor and tender texture. But what makes butterfish even better is its impressive nutritional profile.

In a 3-ounce serving, butterfish provides 15% of your daily value (DV) for vitamin D, 20% DV for vitamin B12, and 24% DV for selenium, among other essential vitamins and minerals.

In this article, we'll take a closer look at the macronutrients, vitamins, and minerals in butterfish, as well as some delicious ways to prepare it and the potential health benefits and risks associated with consuming it.

Calories in Fillet Butterfish, Cooked

As mentioned earlier, a single fillet of cooked butterfish contains around 46 calories. This makes it an excellent choice for those on a calorie-restricted diet or looking to maintain a healthy weight. Butterfish is also low in fat and saturated fat, with less than 1 gram of each per serving. However, it's important to note that the way you prepare and cook it can significantly alter its calorie and fat content. For instance, frying or breading butterfish can add a significant amount of fat and calories to your meal. Baking, grilling, or broiling butterfish is typically a healthier option.

Nutritional Value of Fillet Butterfish, Cooked

Butterfish is a nutritional powerhouse, packed with essential vitamins and minerals. A 3-ounce serving of cooked butterfish provides: • 20 grams of protein • 15% DV of vitamin D, 10% DV of vitamin B6, and 20% DV of vitamin B12

Macronutrients in Fillet Butterfish, Cooked

In addition to being a good source of protein and essential vitamins and minerals, butterfish is also a great source of healthy omega-3 fatty acids. A 3-ounce serving of cooked butterfish contains approximately 1.3 grams of omega-3s, which have been linked to a range of health benefits, including reduced inflammation, better brain function, and a lower risk of heart disease. Butterfish also contains small amounts of carbohydrates and fiber, making it a low-carb option for those following a ketogenic or other low-carb diet.

Vitamins and Minerals in Fillet Butterfish, Cooked

As previously mentioned, butterfish is an excellent source of several essential vitamins and minerals. In addition to vitamin D and B12, butterfish is also a good source of: • Selenium: 24% DV • Niacin: 10% DV

How to Cook Fillet Butterfish

Butterfish is a versatile fish that can be prepared in a variety of ways. Some popular cooking methods for butterfish include: • Baking: Preheat your oven to 400°F. Place the butterfish fillet in an oven-safe baking dish and bake for 10-12 minutes, or until the fish is opaque and easily flakes with a fork. • Grilling: Brush the butterfish fillet with olive oil and season with salt and pepper. Preheat your grill to medium-high heat and cook the fish for 3-4 minutes per side, or until cooked through.

Tasty Recipes with Fillet Butterfish

Here are a couple of tasty recipes featuring butterfish: 1. Butterfish with Lemon Herb Butter: Melt 2 tablespoons of unsalted butter in a small saucepan. Add 2 teaspoons of chopped fresh herbs (such as thyme, parsley, or chives) and the juice of half a lemon. Season with salt and pepper. Brush the mixture over a butterfish fillet and bake or grill as desired. 2. Butterfish Tacos: Brush butterfish fillets with olive oil and season with cumin, chili powder, and garlic powder. Grill or pan-sear the fish until cooked through. Serve in warm tortillas with sliced avocado, chopped cabbage, and a squeeze of lime juice.

Fillet Butterfish vs Other Types of Fish

Butterfish is just one of the many types of fish available. How does it compare to other varieties in terms of nutrition? Here's a quick comparison: • Salmon: While salmon is higher in calories and fat than butterfish, it's also an excellent source of omega-3 fatty acids and vitamin D. • Cod: Cod is lower in calories and fat than butterfish, but it's also lower in protein and many essential vitamins and minerals.

The Health Benefits of Eating Fillet Butterfish

Eating butterfish can provide a range of health benefits, including: • Reduced inflammation: The omega-3 fatty acids in butterfish have been shown to have anti-inflammatory effects, which can help reduce the risk of chronic diseases like heart disease, cancer, and arthritis. • Improved brain function: Omega-3s may also help support brain health by improving memory, focus, and mood.

Potential Risks of Eating Fillet Butterfish

While butterfish is generally considered safe to eat, there are a few potential risks to be aware of: • Mercury: Like many types of fish, butterfish can contain high levels of mercury, which can be harmful in large amounts. It's generally safe to eat butterfish in moderation, but if you're pregnant or nursing, it's best to limit your intake and choose low-mercury fish instead. • Allergies: Some people may be allergic to fish, including butterfish. If you experience symptoms like hives, swelling, or difficulty breathing after eating fish, seek medical attention immediately.

FAQs about Fillet Butterfish Nutrition

Here are a few frequently asked questions about the nutrition of fillet butterfish: • What is the best way to prepare butterfish? Butterfish can be prepared in a variety of ways, including baking, grilling, and broiling. Just be careful not to add too much fat or calories through breading or frying. • What are some tasty recipes featuring butterfish? Check out the recipes listed above for some delicious ideas!