If you're looking for a low-calorie seafood option, you may want to consider baked or broiled ray. One ounce of boneless, cooked ray has only 46 calories, making it a great choice for those watching their weight.

Ray is also a good source of protein, with one ounce containing approximately 8 grams. It is relatively low in fat and carbohydrates, making it a nutritious choice for a balanced diet.

In this article, we'll explore the nutritional value of baked or broiled ray, ways to cook it, and some tips for seasoning and serving it. We'll also compare baked and broiled ray and discuss the sustainability of ray fishing.

Nutritional value of 1 oz boneless baked or broiled ray

As previously mentioned, one ounce of baked or broiled ray has only 46 calories, making it a great choice for those on a weight loss journey. But ray is also a good source of protein, containing approximately 8 grams of protein per ounce. It is also low in fat and carbohydrates, making it a nutritious addition to any meal. Additionally, ray contains several vitamins and minerals, including Vitamin B-12 and selenium. While ray is a healthy seafood option, it is important to note that it may contain high levels of mercury. It is recommended to limit consumption, especially for pregnant women and children.

Vitamin and mineral content of baked or broiled ray

One ounce of cooked ray contains several important vitamins and minerals. These include Vitamin B-12, which is important for nerve function, and selenium, which plays a role in metabolism and DNA synthesis. Ray also contains small amounts of other vitamins and minerals, including Vitamin C, Vitamin E, calcium, and iron.

Benefits of eating baked or broiled ray

In addition to being a low-calorie, high-protein option, ray also contains several important nutrients. It may be beneficial for those who are looking to maintain a healthy weight or increase their protein intake. Additionally, the low fat and carbohydrate content makes it a good choice for those on a low-carb or low-fat diet. Ray is also a sustainable seafood option when caught using methods that minimize damage to the environment. It is important to check the source of your seafood to ensure it is sourced sustainably.

Comparison of baked and broiled ray

While both baked and broiled ray are healthy options, there are some differences between the two. Baking typically involves coating the ray in a breadcrumb mixture and cooking it in the oven, while broiling involves cooking the ray under a high heat source, such as a broiler. Baking may result in a slightly less crispy exterior, while broiling may result in a slightly charred flavor. Ultimately, the choice between baked and broiled ray may come down to personal taste preferences.

Ways to cook baked or broiled ray

Ray can be cooked in a variety of ways, including baked or broiled. To bake ray, coat it in a breadcrumb mixture and place it in the oven at 375 degrees for approximately 10-12 minutes. To broil ray, place it in a broiler pan and cook it under a high heat source for approximately 5-6 minutes per side. Ray can also be grilled or pan-fried, though these methods may increase the fat content of the dish. When cooking ray, be sure to monitor it closely to avoid overcooking, as it can become tough and chewy when overcooked.

Tips for seasoning baked or broiled ray

When seasoning baked or broiled ray, it is important to use flavorful ingredients that complement its mild flavor. Lemon juice, garlic, and herbs like parsley and thyme are all good options. You can also experiment with different spice blends or marinades to add additional flavor. Be sure to season both sides of the fish evenly and lightly, as over-seasoning can overpower the flavor of the fish. And if using a breadcrumb mixture, be sure to coat the ray evenly to ensure a crispy, golden exterior.

Serving and pairing suggestions for baked or broiled ray

Baked or broiled ray can be served with a variety of sides, including steamed vegetables, rice, or a simple salad. To add additional flavor, consider serving it with a flavorful sauce or dipping it in a homemade aioli. As for pairing suggestions, ray pairs well with light, refreshing wines like Sauvignon Blanc or Pinot Grigio. If you prefer beer, a light lager or pilsner would complement the mild flavor of the fish nicely.

Ray vs other seafood options

When compared to other seafood options, ray is a relatively low-calorie, high-protein choice. It is also low in fat and carbohydrates, making it a good choice for those on a low-fat or low-carb diet. However, it is important to note that ray may contain high levels of mercury, so it is important to limit consumption and check with your doctor if you have any concerns.

Sustainability of ray fishing

Ray fishing, like most commercial fishing, has the potential to damage marine ecosystems if not managed properly. However, when caught using methods that minimize damage to the environment, ray can be a sustainable seafood option. Be sure to check the source of your seafood and look for certifications like the Marine Stewardship Council's blue label to ensure it is sourced sustainably.

Common misconceptions about ray

One common misconception about ray is that it is a type of shark. While both are cartilaginous fish, they are not the same species. Another misconception is that ray is not safe to eat due to its stinger. However, the stinger is typically removed before the fish is sold and is not present in cooked ray dishes.