Did you know that a 1 lb milkfish contains 671 calories? But that’s not all this fish has to offer. Here is everything you need to know about this nutritious seafood.

Milkfish is an excellent source of protein, vitamins, and minerals that your body needs. With its rich omega-3 fatty acid content and low sodium levels, it is ideal for people who want to follow a healthy diet.

In this article, we'll explore the nutritional content of milkfish, its health benefits, different methods of cooking, sustainability of milkfish farming, dishes that you can make with it, and how it compares to other types of seafood.

Calories in Milkfish

A 1 lb milkfish contains approximately 671 calories. This number may vary depending on the cooking method and additional ingredients used. However, you should not avoid milkfish due to its calorie content. Instead, consume it in moderation along with a balanced diet, and you will receive its many health benefits.

Protein Content

Milkfish is an excellent source of protein. In one 3 oz. serving of cooked milkfish, you can get around 17 grams of protein. Protein is an essential nutrient for building and repairing muscles, tissue repair, and synthesis of enzymes and hormones. Milkfish is an excellent source of protein for athletes, bodybuilders, and vegetarians.

Vitamins and Minerals

Milkfish is rich in vitamins and minerals. It contains vitamins B6 and B12, which help with energy production and red blood cell formation. It also has Vitamin D, which plays a crucial role in calcium absorption and maintaining bone health. In terms of minerals, milkfish is an excellent source of selenium, phosphorus, and magnesium. These minerals are essential for maintaining healthy bones, teeth, and muscles. With its abundance of vitamins and minerals, milkfish is an excellent addition to any diet.

Omega-3 Fatty Acids

Milkfish is high in omega-3 fatty acids, which are essential fats that your body needs to function. It contains both EPA and DHA, two types of omega-3s that are particularly beneficial for heart health. Studies have shown that omega-3s can help reduce inflammation, lower triglycerides, and improve brain health. With its high omega-3 content, milkfish is an excellent choice for a heart-healthy diet.

Low Sodium Content

Milkfish has a naturally low sodium content compared to other types of seafood. Consuming too much sodium can lead to high blood pressure, which can increase the risk of heart disease and stroke. By eating low-sodium foods like milkfish, you can reduce your risk of developing these conditions and promote overall health.

Health Benefits of Milkfish

There are many health benefits of consuming milkfish. With its low-fat content, high-quality protein, and abundance of vitamins and minerals, it is an excellent choice for maintaining good health. Milkfish is particularly beneficial for people looking to reduce their risk of heart disease, improve brain function, and maintain healthy bones and teeth. It can also help with weight loss when consumed as part of a healthy diet.

Preparation Methods

Milkfish can be cooked in a variety of ways. You can grill it, bake it, fry it, or steam it. However, because milkfish can be quite delicate, it is important to be careful when handling it during the cooking process. Some popular recipes for milkfish include Filipino style Escabeche, grilled milkfish with Lemon Butter Cilantro Sauce, and fried milkfish with Soy Vinegar Dipping Sauce.

Sustainability of Milkfish Farming

Milkfish farming is a sustainable method of seafood production. Unlike other types of seafood that can be overfished or harm the environment, milkfish farming is relatively low impact. Milkfish farmers frequently use ponds or pens to grow fish in which reduces their environmental footprint overall. Additionally, many fish farms use recycled fish waste to fertilize neighboring agricultural land.

Dishes to Make with Milkfish

Milkfish is a versatile ingredient that can be used in a variety of dishes. Some popular options include milkfish soup, grilled milkfish with herbs, and milkfish ceviche. If you’re looking for a more adventurous recipe, you can try making Filipino milkfish sisig, a spicy and tangy dish that uses a combination of diced milkfish, peppers, and vinegar.

Milkfish vs Other Fishes

Compared to other types of seafood, milkfish has a lower fat content and is a rich source of high-quality protein. Its omega-3 content is similar to that of salmon and other fatty fish, making it a great heart-healthy option. Milkfish also has a low sodium content compared to other types of seafood, such as shrimp or canned tuna, which can contain high levels of sodium. Overall, milkfish is an excellent option for people looking for a nutritious and sustainable seafood choice.