1 serving (200 grams) contains 250 calories, 25.0 grams of protein, 12.0 grams of fat, and 10.0 grams of carbohydrates.
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Nutrition Information
Calories |
294.1 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 14.1 g | 18% | |
| Saturated Fat | 3.5 g | 17% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 82.4 mg | 27% | |
| Sodium | 705.9 mg | 30% | |
| Total Carbohydrates | 11.8 g | 4% | |
| Dietary Fiber | 1.2 g | 4% | |
| Sugars | 2.4 g | ||
| protein | 29.4 g | 58% | |
| Vitamin D | 235.3 mcg | 1176% | |
| Calcium | 58.8 mg | 4% | |
| Iron | 1.8 mg | 10% | |
| Potassium | 470.6 mg | 10% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Braised fish
Braised fish is a culinary technique where fish is cooked slowly in liquid, often broth, tomato sauce, or wine, to retain moisture and enhance flavor. This method is popular across various cuisines, such as Chinese, Mediterranean, and Caribbean. Braised fish typically involves lean protein sources like cod, tilapia, or sea bass, making it a nutritionally balanced dish with high protein and low fat. Fish is an excellent source of essential omega-3 fatty acids, vitamin B12, and selenium, supporting cellular health and brain function. Nutrient content also varies by fish type; for instance, salmon contains higher omega-3s compared to tilapia. This dish is often paired with vegetables, offering additional fiber and micronutrients like vitamin C and potassium for a well-rounded meal.
Health Benefits
- Rich in omega-3 fatty acids, which reduce inflammation and support heart health.
- High protein content supports muscle repair, growth, and satiety.
- Contains vitamin B12, which is essential for red blood cell formation and nerve function.
Dietary Considerations
Selection and Storage
Store raw fish in an airtight container in the refrigerator (below 40°F) and consume within 1-2 days of purchase. Cooked braised fish can be refrigerated for up to 3 days, and reheated gently to maintain its texture.
Common Questions About Braised fish Nutrition
Is braised fish high in protein?
Yes, braised fish is an excellent source of protein. Depending on the type of fish used, a 3-ounce serving of braised fish typically provides around 20-25 grams of protein, which is beneficial for muscle repair and overall health.
Can I eat braised fish on a keto diet?
Yes, braised fish is suitable for a keto diet as it is naturally low in carbohydrates and high in healthy fats and protein. Ensure the recipe does not include carb-heavy sauces or thickeners like flour or sugar to maintain keto compatibility.
What are the health benefits of eating braised fish?
Braised fish can provide essential omega-3 fatty acids, which support heart and brain health, as well as vitamins such as vitamin D, B12, and selenium. However, individuals should be mindful of mercury levels in certain types of fish like swordfish or tuna if consumed frequently.
How much braised fish should I eat in a serving?
A standard serving size for braised fish is about 3-4 ounces of cooked fish, which aligns with dietary recommendations. Pair it with vegetables or whole grains for a balanced meal without overconsuming calories or fats.
How does braised fish compare to grilled fish nutritionally?
Braised fish tends to retain more moisture and may include additional calories from cooking liquids or sauces. Grilled fish, on the other hand, is often lower in added fats and calories. Nutritionally, both methods preserve protein content and omega-3 levels, but grilled fish might be slightly better for calorie-conscious diets depending on the preparation.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
