1 serving Opah (Full Portion) contains approximately 505 calories.

Opah is a large, colorful fish found in tropical and subtropical waters around the world. It is known for its firm texture, mild flavor, and unique appearance, with a round body shape and striking colors that fade from deep blue to silver and pink. In terms of nutrition, Opah is a rich source of protein, omega-3 fatty acids, and other important nutrients.

In this article, we'll explore the nutritional facts, health benefits, and culinary aspects of Opah, as well as ways to select and cook this delicious fish.

What is Opah?

Opah, also known as moonfish, is a large, predatory fish that belongs to the Lampridae family. It is found worldwide in warm and temperate waters, especially in the Pacific and Indian Oceans. Opah is characterized by its distinctive round body shape and its vibrant colors, which change depending on its position in the water column and the angle of light. Opah is a highly valued fish in many cultures, revered for its taste, texture, and health benefits. It is often used in sushi, sashimi, and other raw fish dishes, as well as grilled, baked, or pan-fried preparations. Opah is also a popular game fish, prized by anglers for its fighting spirit and size. It can weigh up to 200 pounds and measure over six feet in length, making it one of the largest fish in its family.

Opah's Nutritional Facts

One serving (3 ounces) of cooked Opah contains approximately: • 130 calories • 23 grams of protein

Health Benefits of Opah

Opah is a nutrient-dense fish that offers several health benefits, including: • High in protein: Opah is a rich source of high-quality protein, which is essential for building and repairing tissues. Protein also helps keep you feeling full and satisfied, making it a great food for weight loss and maintenance. • Rich in omega-3 fatty acids: Opah is one of the best sources of omega-3 fatty acids, which are important for heart health, brain function, and reducing inflammation in the body. Omega-3s are also beneficial for skin health, vision, and immunity.

Ways to Cook Opah

Opah can be cooked in many ways, depending on your taste and preferences. Some popular cooking methods include: • Grilling: Opah is an excellent fish for grilling, as its firm texture allows it to hold up well on the grill. Try grilling Opah with olive oil, lemon juice, and herbs, or marinate it beforehand for added flavor. • Baking: Opah can also be baked, either on its own or with other ingredients. Wrap the fish in foil or parchment paper to keep it moist and tender.

Serving Suggestions for Opah

Opah can be served in many ways, depending on the cuisine and occasion. Some popular serving suggestions include: • Sashimi: Opah is a popular fish for sashimi and other raw fish dishes, as its mild flavor and firm texture make it a great base for other flavors and ingredients. Serve raw Opah thinly sliced with soy sauce, wasabi, and pickled ginger for a traditional Japanese-style dish. • Grilled or baked: Grilled or baked Opah is a great entrée for a seafood dinner party or summer cookout. Serve it with a side salad, rice, or roasted vegetables for a complete and nutritious meal.

How to Choose Fresh Opah

When selecting fresh Opah, look for the following signs of freshness and quality: • Bright, clear eyes • Red gills

Factors Affecting Opah's Nutritional Value

The nutritional value of Opah can vary depending on several factors, including: • Habitat: Opah caught in the wild may contain higher levels of omega-3 fatty acids and other nutrients compared to those raised in aquaculture. • Preparation: The cooking method and ingredients used can affect the nutritional value of Opah, as well as the presence of harmful contaminants such as mercury and microplastics.

Opah as a Good Source of Protein

Opah is a great source of high-quality protein, which is essential for building and repairing tissues. One 3-ounce serving of cooked Opah contains approximately 23 grams of protein, which is about 46% of the daily value for an average adult. In addition to protein, Opah also contains several other important nutrients, including B vitamins, selenium, and phosphorus. These nutrients play a vital role in metabolism, energy production, and overall health and wellbeing.

Opah and Omega-3 Fatty Acids

Opah is one of the best sources of omega-3 fatty acids, which are essential for heart health, brain function, and reducing inflammation in the body. Omega-3s are also beneficial for skin health, vision, and immunity. One 3-ounce serving of cooked Opah contains approximately 1 gram of omega-3 fatty acids, which is about a third of the daily value for an average adult. Omega-3s are also found in other fatty fish such as salmon, tuna, and mackerel, as well as in plant-based sources like flaxseed and chia seeds.

Is Opah Safe for Consumption?

Opah is generally considered safe for consumption, but like all fish, it can contain harmful contaminants such as mercury, PCBs, and microplastics. To reduce your exposure to these pollutants, it is recommended to: • Limit your intake: The FDA recommends eating 2-3 servings of fish per week, including a variety of species to reduce your exposure to contaminants. Pregnant and breastfeeding women, and young children, should be especially cautious when consuming fish. • Choose wild-caught fish: Wild-caught fish may contain fewer contaminants than those raised in aquaculture, as they are less likely to be exposed to antibiotics, pesticides, and other chemicals.