If you're looking for a nutritious seafood option, 3 oz of cooked tilefish prepared with dry heat is a great choice. With only 125 calories per serving, tilefish is a low-calorie, low-fat, and low-sodium seafood that packs a strong nutritional punch.

This white fish is a great source of protein, vitamins, minerals, and omega-3 fatty acids. In this article, we'll take a closer look at the nutritional benefits of tilefish, how to prepare it, and some precautions to take to ensure you're consuming it safely.

With a rich, buttery flavor and a texture that is both firm and flaky, tilefish is a versatile seafood that can be used in a variety of dishes. Read on to discover more about why tilefish should be a staple of your seafood diet.

Tilefish: A Nutritious Seafood

Tilefish is a nutritious seafood that is low in calories, fat, and sodium, while being rich in essential nutrients like protein, vitamins, and minerals. According to the United States Department of Agriculture (USDA) FoodData Central, a 3 oz serving of tilefish (cooked, dry heat) contains 19.3 grams of protein, which is almost 40% of the daily recommended value (DV) for protein. Tilefish is also a great source of essential vitamins and minerals like vitamin D, B6, B12, niacin, selenium, and phosphorus. Vitamin D is important for strong bones and teeth, while niacin helps with energy production and selenium supports a healthy immune system. In addition to being nutritious, tilefish has a rich, buttery flavor that pairs well with a variety of seasonings and ingredients, making it a versatile seafood option for a range of dishes.

Calories in 3 Oz Tilefish

At only 125 calories per 3 oz serving, cooked tilefish prepared with dry heat is a low-calorie seafood option that can fit into a healthy and balanced diet. This low-calorie count makes it a great choice for those looking to lose weight or maintain a healthy weight. To keep the calories in check when preparing tilefish, consider grilling, broiling, or baking it with seasonings like lemon, garlic, and herbs instead of frying it in oil. Pair it with a variety of vegetables or whole grains for a well-rounded and filling meal.

Protein Content in Tilefish

Tilefish is rich in protein, an essential macronutrient that plays a vital role in building and repairing tissues, supporting immune function, and maintaining strong bones and muscles. A 3 oz serving of cooked tilefish prepared with dry heat contains 19.3 grams of protein, which is almost 40% of the daily recommended value (DV) for protein. To boost the protein content of your tilefish dish, consider pairing it with other protein-rich foods like beans, lentils, or quinoa.

Tilefish: A Great Source of Omega-3 Fatty Acids

Tilefish is also a great source of omega-3 fatty acids, a type of polyunsaturated fat that has been shown to have numerous health benefits, including reducing inflammation, improving heart health, and supporting brain function. A 3 oz serving of cooked tilefish prepared with dry heat contains 770 milligrams of omega-3 fatty acids, which is almost 10 times the DV for omega-3s. To maximize the omega-3 content of your tilefish dish, consider pairing it with other omega-3 rich foods like leafy greens, nuts, and seeds.

Vitamins and Minerals in Tilefish

In addition to being high in protein and omega-3 fatty acids, tilefish is also a good source of essential vitamins and minerals. A 3 oz serving of cooked tilefish prepared with dry heat contains approximately 50% of the DV for vitamin D, 25% of the DV for vitamin B6 and B12, and 10% of the DV for niacin and selenium. Selenium is an important mineral that supports a healthy immune system, while vitamin D is essential for strong bones and teeth. Vitamin B6 and B12 are important for energy production and nervous system function, while niacin helps convert food into energy.

Tilefish: Low in Fat and Sodium

Tilefish is naturally low in fat and sodium, making it a healthy choice for those looking to maintain a healthy diet. A 3 oz serving of cooked tilefish prepared with dry heat contains only 1.6 grams of fat and 57 milligrams of sodium. To keep the sodium content in check when preparing tilefish, avoid adding high-sodium seasonings or sauces. Instead, opt for fresh herbs, lemon, or garlic to add flavor. When choosing a recipe, look for those that use fresh, whole ingredients and avoid processed foods, which are often high in sodium.

Preparing 3 Oz Tilefish

Tilefish can be prepared using a variety of methods, including grilling, broiling, baking, or steaming. To ensure the fish is cooked through, the internal temperature should reach 145°F (62.8°C). When preparing tilefish, consider using seasonings and ingredients that complement its rich, buttery flavor. Lemon, garlic, herbs, and spices are all great options. Alternatively, you can marinate the fish in a flavorful sauce or glaze.

Tilefish: A Versatile Seafood for Different Dishes

Tilefish's rich, buttery flavor and firm, flaky texture make it a versatile seafood that can be used in a variety of dishes. Some popular ways to enjoy tilefish include grilling, broiling, or baking it with lemon, garlic, and herbs; using it in fish tacos or seafood stew; or combining it with other seafood like shrimp or scallops. When selecting a recipe for tilefish, consider the seasonings and ingredients you have on hand and choose a recipe that complements them. Don't be afraid to experiment with different flavor combinations until you find one that you love.

Potential Risks of Consuming Tilefish

Tilefish can contain high levels of mercury, a toxic metal that can have negative health effects, especially on pregnant women and young children. The Food and Drug Administration (FDA) recommends that pregnant women, women who may become pregnant, and young children avoid tilefish altogether. For adults, the FDA recommends consuming no more than one 4 oz serving per week of tilefish from the Gulf of Mexico, where it is most commonly found. When shopping for tilefish, be sure to check where it was caught and choose fish that is labeled as low-mercury. Alternatively, consider other low-mercury seafood options like salmon, sardines, or shrimp.

Substitutes for Tilefish

If you can't find tilefish or want to try something else, there are plenty of other seafood options that offer similar nutritional benefits. Some good substitutes for tilefish include salmon, cod, trout, or haddock. When selecting a substitute for tilefish, consider the texture, flavor, and nutritional content of the fish. Look for a fish that is high in protein and omega-3 fatty acids and low in fat and sodium.