If you're looking for a low-calorie fish option, 1 oz. (28.3 g) of milkfish may be just what you need. With only 42 calories in a serving, it's a great choice for those trying to watch their weight. But what else does milkfish have to offer in terms of nutrition?

Milkfish is a good source of protein, with a serving containing around 7 grams. It's also low in fat, with less than 1 gram per serving. Additionally, it contains a variety of important nutrients, such as omega-3 fatty acids and vitamin B12.

In this article, we'll explore the nutritional benefits of milkfish, as well as some tips for preparing and cooking it.

Calories in Milkfish

As mentioned previously, milkfish is a relatively low-calorie fish, with a serving of 1 oz. (28.3 g) containing only 42 calories. This makes it a great option for those who are watching their weight or trying to maintain a calorie deficit.

Protein Content of Milkfish

Milkfish is also a good source of protein, with a serving containing around 7 grams. Protein is an essential macronutrient that is important for muscle growth and repair, as well as a variety of other bodily functions.

Fat Content of Milkfish

Milkfish is a low-fat fish, with less than 1 gram of fat per serving. This can make it a good choice for those who are watching their fat intake or trying to reduce their overall calorie intake.

Carbohydrate Content of Milkfish

Milkfish is a very low-carbohydrate food, with less than 1 gram of carbohydrates per serving. This can make it a good option for those following a low-carbohydrate or ketogenic diet.

Vitamins and Minerals in Milkfish

Milkfish contains a variety of important vitamins and minerals, such as omega-3 fatty acids and vitamin B12. Omega-3 fatty acids are important for heart and brain health, while vitamin B12 is necessary for proper red blood cell formation and neurological function.

Health Benefits of Milkfish

Because of its high protein content and low calorie and fat content, milkfish can be a healthy addition to a balanced diet. Additionally, the omega-3 fatty acids in milkfish may have a variety of health benefits, such as reducing inflammation and improving brain function.

Preparing Raw Milkfish

Before cooking milkfish, it's important to properly clean and prepare it. This can involve scaling the fish and removing any entrails or other unwanted parts. Once the fish is properly cleaned, it can be cooked using a variety of methods, such as grilling, baking, or frying.

Serving Suggestions for Milkfish

Milkfish can be served in a variety of ways, depending on your personal preference. It can be grilled or baked and served with vegetables or rice, or it can be fried and served as a fish fillet.

Cooking Methods for Milkfish

As mentioned above, milkfish can be cooked using a variety of methods, depending on your personal preference. Grilling or baking are both healthy options that can help to preserve the fish's natural flavor and nutrients, while frying can help to create a crispy outer layer.

Popular Milkfish Recipes

There are many different recipes that incorporate milkfish, ranging from simple grilled preparations to more complex dishes with multiple components. Some popular milkfish recipes include milkfish sinigang (a sour soup dish from the Philippines), crispy milkfish with garlic and lemon, and grilled milkfish with ginger and scallions.