If you're looking for a delicious and healthy seafood option, cooked ocean perch is a perfect choice. With just 31 calories per 1 oz boneless serving (yield after cooking), this fish is a great addition to any diet.
In addition to being low in calories, cooked ocean perch is also high in protein, making it a great choice for a post-workout meal. A 1 oz serving contains around 5g of protein. It's also a good source of essential fatty acids, which are important for maintaining brain and heart health.
If you're curious about how to cook ocean perch, or want to learn more about the health benefits and sustainability of this fish, keep reading.
Nutritional value of cooked ocean perch
Cooked ocean perch is a nutrient-dense food that offers a range of health benefits. In addition to being low in calories and high in protein and essential fatty acids, it's also a good source of important vitamins and minerals. For example, a 1 oz serving of cooked ocean perch provides around 10% of the recommended daily value of vitamin D, which is essential for bone health. It also contains vitamin B12, which is important for maintaining healthy nerve cells and DNA. Additionally, cooked ocean perch is a good source of selenium, an important antioxidant that helps protect against cellular damage.
Calories in cooked ocean perch
If you're trying to watch your calorie intake, cooked ocean perch is a great choice. As mentioned earlier, a 1 oz serving of cooked ocean perch contains just 31 calories. This makes it a low-calorie option that's perfect for those trying to lose weight or maintain a healthy weight.
Protein content in cooked ocean perch
Cooked ocean perch is also a great source of protein, with a 1 oz serving containing around 5g. Protein is an essential nutrient that's important for muscle growth and repair, as well as maintaining healthy hair, skin, and nails.
Fat content in cooked ocean perch
While some people may be concerned about the fat content of seafood, cooked ocean perch is actually a good source of healthy fats. A 1 oz serving contains around 1g of fat, most of which is made up of omega-3 fatty acids. Omega-3s are essential fatty acids that are important for maintaining heart health, brain function, and reducing inflammation in the body. Including foods like cooked ocean perch in your diet is a great way to ensure you're getting enough of these important nutrients.
Carbohydrate content in cooked ocean perch
If you're following a low-carb or keto diet, you'll be happy to know that cooked ocean perch is carbohydrate-free. This makes it a great choice for those looking to keep their carb intake low.
Vitamins and minerals in cooked ocean perch
In addition to the vitamins and minerals mentioned earlier, cooked ocean perch is also a good source of other important nutrients. A 1 oz serving contains around 7% of the recommended daily value of phosphorus, which is important for maintaining strong bones and teeth. It's also a good source of niacin, a B vitamin that's important for maintaining healthy skin, nerves, and digestion. Additionally, cooked ocean perch contains potassium, which is essential for maintaining healthy blood pressure and heart function.
Best way to cook ocean perch
There are many ways to cook ocean perch, depending on your personal preferences. Some popular cooking methods include baking, grilling, or pan-searing. Regardless of your cooking method, it's important to make sure that the fish is cooked all the way through to ensure that it's safe to eat. A good rule of thumb is to cook it until the internal temperature reaches 145°F.
Serving suggestions for ocean perch
Cooked ocean perch is a versatile ingredient that can be used in a variety of dishes. Some popular serving suggestions include:
- Grilled ocean perch with a side of roasted veggies
- Baked ocean perch with a side of brown rice
- Pan-seared ocean perch served with a salad
- Ocean perch tacos with a spicy slaw
Get creative with your recipes and try out different flavor combinations to find your perfect dish!
Health benefits of ocean perch
In addition to being a low-calorie, high-protein food, cooked ocean perch also offers a range of health benefits. For example, the omega-3 fatty acids found in ocean perch can help reduce inflammation in the body, which may help reduce the risk of chronic diseases like heart disease and arthritis. Additionally, the vitamin D found in cooked ocean perch is important for maintaining strong bones and teeth, while the niacin can help improve digestion and skin health. Overall, incorporating cooked ocean perch into your diet is a smart choice for both your taste buds and your health.
Sustainability of ocean perch fishing
When it comes to seafood, it's important to consider the sustainability of fishing practices. Fortunately, ocean perch is generally considered a sustainable seafood option. According to the Monterey Bay Aquarium Seafood Watch program, ocean perch caught in the US is a “Best Choice” option, meaning it's a sustainable choice that poses no major concerns for the environment or human health.
“Cooked ocean perch is a nutrient-dense food that offers a range of health benefits. It's also a great source of essential fatty acids, which are important for maintaining brain and heart health.”
FAQs About Cooked Ocean Perch
1. How many calories are in one ounce of cooked ocean perch?
One ounce of cooked ocean perch yields approximately 31 calories.
2. What are the nutritional benefits of cooked ocean perch?
Cooked ocean perch is a great source of protein, omega-3 fatty acids, vitamin D, selenium, and B vitamins.
3. How can I cook ocean perch?
You can cook ocean perch in a variety of ways, including baking, broiling, grilling, frying, and sautéing. It's best to season it with herbs and spices to enhance its natural flavor.
4. Is cooked ocean perch safe to eat?
Yes, cooked ocean perch is safe to eat as long as it has been stored properly and cooked to the recommended internal temperature of 145°F to kill any harmful bacteria.
5. Where can I purchase ocean perch?
Ocean perch can be found at most grocery stores and seafood markets. It's also available online to be delivered directly to your door.