1 serving (150 grams) contains 206 calories, 22.0 grams of protein, 12.0 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
324.9 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.9 g | 24% | |
| Saturated Fat | 4.7 g | 23% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 110.4 mg | 36% | |
| Sodium | 115.1 mg | 5% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 34.7 g | 69% | |
| Vitamin D | 709.8 mcg | 3549% | |
| Calcium | 31.5 mg | 2% | |
| Iron | 0.8 mg | 4% | |
| Potassium | 552.1 mg | 11% | |
* 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 Roasted fish
Roasted fish is a simple and versatile dish enjoyed worldwide, particularly in Mediterranean, Asian, and coastal cuisines. This preparation method involves baking fish at high temperatures, often with herbs, spices, and vegetables to enhance flavor. Fish like salmon, cod, and mackerel are common choices. Roasting helps preserve the nutritional quality of the fish, offering a high-protein, low-carbohydrate meal that's naturally rich in omega-3 fatty acids, B vitamins (e.g., B12, niacin), and essential minerals like selenium and iodine. The nutritional profile varies by fish type; for instance, fatty fish like salmon is a potent source of heart-healthy fats, while lean varieties like cod are lower in fat but high in protein.
Health Benefits
- Supports heart health due to omega-3 fatty acids, which help lower triglyceride levels and improve cholesterol balance.
- Boosts brain function and mental health, as fish is high in DHA, a key omega-3 fatty acid critical for cognitive development and mood regulation.
- Aids in maintaining healthy skin and hair through selenium and vitamin E, which protect cells from oxidative stress.
- Promotes strong bones due to its vitamin D content, especially in species like salmon and mackerel.
- Enhances thyroid function with iodine, a mineral essential for regulating metabolism.
Dietary Considerations
Selection and Storage
Store fresh fish in the coldest part of the refrigerator and consume within 1-2 days. Cooked roasted fish can be refrigerated in an airtight container for up to 3 days. For long-term storage, freeze uncooked fish properly.
Common Questions About Roasted fish Nutrition
Is roasted fish high in protein?
Yes, roasted fish is an excellent source of protein. A 3-ounce serving of roasted salmon, for example, provides approximately 22 grams of protein, making it a high-protein option for muscle repair and overall health.
Can I eat roasted fish on a keto diet?
Absolutely, roasted fish is keto-friendly as it is low in carbohydrates and rich in healthy fats and protein. For instance, roasted salmon contains zero carbs and is a great source of omega-3 fatty acids, supporting ketosis and overall health.
What are the health benefits of eating roasted fish?
Roasted fish offers numerous health benefits, including being rich in omega-3 fatty acids which support heart health and brain function. Additionally, it is packed with essential nutrients such as vitamin D and selenium, which promote bone health and antioxidant defense.
How much roasted fish should I eat per serving?
A standard serving size of roasted fish is 3-4 ounces, which typically provides sufficient nutrients like protein and healthy fats for one meal. For optimal health benefits, it is recommended to consume fish 2-3 times per week according to dietary guidelines.
How does roasted fish compare to grilled fish?
Roasted fish is generally prepared in an oven with even heat distribution, preserving moisture and nutrients. Grilled fish, on the other hand, provides a smoky flavor but may lose some oil-soluble nutrients due to exposure to higher direct heat. Both methods are healthy, but roasting may be better for delicate fish varieties.
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.
