A single fillet (5-1/4" X 2" X 3/8") of baked or broiled croaker contains approximately 120 calories.
Croaker is a lean fish that is a good source of protein and essential vitamins and minerals.
In this article, we'll explore the nutritional benefits of croaker and provide tips on how to prepare and serve it.
Calories in Croaker Fillet
As mentioned earlier, a single fillet of baked or broiled croaker contains 120 calories. This serving size also contains approximately 24 grams of protein, which is about 48% of the daily recommended intake for most adults. In addition to protein, croaker is a good source of essential vitamins and minerals, including vitamin B12, vitamin D, selenium, and phosphorus.
Protein Content
Croaker is a lean fish that is a good source of protein. A 1 fillet (5-1/4" X 2" X 3/8") baked or broiled croaker contains approximately 24 grams of protein, which is about 48% of the daily recommended intake for most adults.
Fat Content
Croaker is a low-fat fish. A 1 fillet (5-1/4" X 2" X 3/8") baked or broiled croaker contains approximately 2 grams of fat, which is less than 3% of the daily recommended intake for most adults.
Carbohydrate Content
Croaker is a low-carbohydrate food. A 1 fillet (5-1/4" X 2" X 3/8") baked or broiled croaker contains less than 1 gram of carbohydrates.
Vitamins and Minerals
Croaker is a good source of essential vitamins and minerals. A 1 fillet (5-1/4" X 2" X 3/8") baked or broiled croaker contains approximately 21% of the daily recommended intake of vitamin B12, 25% of the daily recommended intake of selenium, and 12% of the daily recommended intake of phosphorus.
Health Benefits
Croaker is a healthy food choice. It is low in fat and carbohydrates, and high in protein and essential vitamins and minerals. The high-protein content of croaker can also help with weight management and muscle building.
Preparation Tips
Croaker can be prepared in a variety of ways, including baking, broiling, grilling, and pan-frying. When baking or broiling, season the fish with your favorite herbs and spices and cook until it flakes easily with a fork. If pan-frying, lightly coat the fillet in flour or cornmeal before cooking to create a crispy crust.
Serving Ideas
Croaker can be served with a variety of sides and sauces. Try serving it with roasted vegetables, a side salad, or a creamy sauce. Croaker also pairs well with rice or quinoa.
Variations
Croaker can be prepared with a variety of seasonings and sauces to create different flavor profiles. If you like a slightly spicy flavor, try seasoning the fish with cayenne pepper or red pepper flakes. Or, if you prefer a sweeter flavor, top the fish with a mango or pineapple salsa.
Interesting Facts
Croaker is a popular fish in Southern cuisine. It is often used in dishes such as fish tacos, fish and chips, and gumbo. Croaker is also known by other names, including hardhead, sea trout, and white trout.
5 Frequently Asked Questions About Baked or Broiled Croaker Fillet
1. How many calories are in a 5-1/4" X 2" X 3/8" baked or broiled croaker fillet?
There are approximately 120 calories in a 5-1/4" X 2" X 3/8" baked or broiled croaker fillet.
2. What is the nutritional value of a croaker fillet?
A croaker fillet is a good source of protein, omega-3 fatty acids, vitamin D, and other essential vitamins and minerals.
3. How do you bake or broil a croaker fillet?
To bake a croaker fillet, preheat your oven to 375°F, place the fillet in a lightly greased baking dish, season with salt and pepper or your favorite herbs and spices, and bake for 12-15 minutes or until the fish is opaque and flakes easily with a fork. To broil a croaker fillet, preheat your broiler to high, place the fillet on a broiler pan, season with salt and pepper or your favorite herbs and spices, and broil for 3-5 minutes or until the fish is opaque and lightly browned.
4. Can you eat the skin on a croaker fillet?
Yes, you can eat the skin on a croaker fillet. However, some people prefer to remove the skin before cooking or eating the fish.
5. What are some tasty ways to serve croaker fillet?
Croaker fillet can be served with a variety of sauces, such as lemon butter or tartar sauce, and paired with sides such as roasted vegetables, rice, or potatoes. It can also be used to make a delicious fish sandwich or added to salads and tacos.