Looking for a healthy seafood option? Consider the 3 oz whitefish (mixed species, cooked, dry heat) with only 146 calories.

Not only is whitefish low in calories, but it also offers a macronutrient breakdown of 21 grams of protein, 0 grams of carbohydrates, and 6 grams of fat per 3 oz serving.

In this article, we'll explore the various benefits of incorporating whitefish into your diet and how you can easily prepare it in your own kitchen.

The Calorie Count and Macronutrient Breakdown

As previously mentioned, whitefish is a low-calorie seafood option that can be easily incorporated into any diet. In fact, a 3 oz serving of whitefish contains only 146 calories. In addition to its low-calorie count, whitefish offers a macronutrient breakdown that is beneficial for those looking to increase their protein intake. A 3 oz serving contains 21 grams of protein, 0 grams of carbohydrates, and 6 grams of fat. Overall, the calorie count and macronutrient breakdown of whitefish make it a healthy and fulfilling protein source for any meal.

Vitamins and Minerals in Whitefish

In addition to its macronutrient breakdown, whitefish is also a good source of vitamins and minerals. A 3 oz serving contains 30% of your daily recommended intake of vitamin D and 12% of your daily recommended intake of iron. Whitefish also contains other essential vitamins and minerals such as vitamin B12, phosphorus, and selenium. Incorporating whitefish into your diet can not only provide you with a healthy protein source but also contribute to your daily vitamin and mineral needs.

Benefits of Eating Whitefish for Health

Eating whitefish can provide several health benefits. For starters, it contains omega-3 fatty acids which can improve heart health and reduce inflammation. Whitefish also contains astaxanthin, an antioxidant that can improve skin health and reduce the risk of chronic diseases. Incorporating whitefish into your diet can provide numerous health benefits, making it a worthwhile addition to any meal plan.

Lean Protein Source

Whitefish is a lean protein source, meaning it contains a low amount of fat and calories per serving. This makes it a great option for those looking to increase their protein intake without adding excess calories to their diet. Whitefish can be easily incorporated into any meal, whether it be grilled, baked, or sautéed. Overall, whitefish is a delicious and fulfilling protein source that can benefit any health or fitness goal.

Low-Calorie Seafood Option

Whitefish is a low-calorie seafood option, making it a great alternative to higher calorie options such as salmon or tuna. In addition to its low-calorie count, whitefish is also a budget-friendly option for those looking to eat healthy without breaking the bank. Incorporating whitefish into your diet can provide you with a satisfying and fulfilling meal without adding excess calories or breaking the bank.

Easy to Cook and Prepare

Whitefish is easy to cook and prepare, making it a great protein source for busy weeknights. Whitefish can be easily seasoned with herbs and spices and cooked in a variety of ways such as baking, grilling, or sautéing. Overall, whitefish's ease of preparation makes it a go-to option for a quick and healthy meal.

Versatile in Recipes

Whitefish is a versatile ingredient that can be used in a variety of recipes. Whether it be added to soups, tacos, or salads, whitefish can add a delicious and healthy twist to any dish. Whitefish can also be easily paired with a variety of flavors such as lemon, garlic, or ginger, making it a fun and exciting ingredient to experiment with in the kitchen. Overall, whitefish's versatility in recipes makes it a go-to ingredient for any meal of the day.

Purchasing and Storing Whitefish

When purchasing whitefish, it's important to look for fresh, firm fillets with a mild smell. Fresh whitefish should also have a shiny appearance and be relatively moist to the touch. When storing whitefish, it's important to keep it refrigerated at 40°F or below to prevent spoilage. Whitefish can be stored in the refrigerator for up to 2 days before needing to be cooked or frozen. Overall, knowing how to properly purchase and store whitefish can ensure you are getting the freshest and highest quality product.

Eco-Friendly Seafood Choice

Whitefish is considered an eco-friendly seafood choice due to its low-impact fishing methods and sustainable harvesting practices. By choosing whitefish over other seafood options, you are supporting sustainable fishing practices and ultimately reducing your carbon footprint. Overall, choosing whitefish as a seafood option can benefit not only your health but also the environment.

Other Varieties of Whitefish

There are several varieties of whitefish, each with their own unique flavor and texture. Some common varieties include cod, haddock, and tilapia. While each variety may have its own unique properties, they all offer a similar macronutrient breakdown and health benefits as the 3 oz whitefish (mixed species, cooked, dry heat). Overall, incorporating different varieties of whitefish into your diet can provide a satisfying and fulfilling alternative to other protein sources.