Bluefish fillet is a delicious and nutritious option for those who enjoy seafood. One fillet of cooked bluefish contains approximately 186 calories.

Bluefish is a good source of protein, high in omega-3 fatty acids, and a variety of vitamins and minerals such as vitamin D, vitamin B12, and selenium.

In this article, we'll explore the many benefits of bluefish and ways to prepare it for a tasty and healthy meal.

Serving size and preparation

A typical serving size for bluefish fillet is 3-4 ounces, or about the size of a deck of cards. The fillet can be grilled, broiled, baked, or pan-seared. For a simple preparation, brush the fillet with olive oil and season with salt and pepper. Cook the fillet over medium-high heat for 3-4 minutes on each side, until it flakes easily with a fork. Serve with lemon wedges on the side. Bluefish can also be marinated, brushed with sauces or glazes, or seasoned with herbs and spices for a more complex flavor profile.

Calories per serving

One fillet of cooked bluefish contains approximately 186 calories. However, this can vary depending on the size and preparation of the fillet. If you are counting calories, consider serving the bluefish with a side of vegetables or a salad to create a more filling and balanced meal.

Macronutrients in Bluefish fillet

Bluefish fillet is a good source of protein, containing approximately 20 grams per 3-4 ounce serving. It is also high in healthy omega-3 fatty acids, providing over 1,500 milligrams per serving. Additionally, bluefish fillet contains some fat, with approximately 10 grams per serving, but most of it is healthy unsaturated fat. It is low in carbohydrates, with only about 1 gram per serving.

Micronutrients in Bluefish fillet

Bluefish fillet is high in a variety of vitamins and minerals, including vitamin D, vitamin B12, selenium, and niacin. Vitamin D is important for bone health, while vitamin B12 and niacin are essential for energy production. Selenium is a powerful antioxidant that helps protect cells from damage.

Health benefits of Bluefish fillet

Due to its high omega-3 content, bluefish fillet may offer a variety of health benefits. Omega-3 fatty acids have anti-inflammatory properties and can help lower the risk of heart disease. Additionally, bluefish fillet contains a variety of vitamins and minerals that are essential for overall health and wellbeing.

Ways to cook Bluefish fillet

Bluefish fillet can be prepared in a variety of ways, including grilling, broiling, baking, and pan-searing. For a simple preparation, brush the fillet with olive oil and season with salt and pepper. Cook the fillet over medium-high heat for 3-4 minutes on each side, until it flakes easily with a fork. For a more complex flavor profile, try marinating the fillet, brushing it with sauces or glazes, or seasoning it with herbs and spices. Bluefish fillet can be served as a main course with vegetables or grains, or added to salads or sandwiches for a protein boost.

Sustainability of Bluefish fillet

Bluefish is a sustainable seafood option, as it is abundant in the wild and populations are well-managed. However, as with any seafood choice, it is important to choose sources that follow sustainable fishing practices and avoid overfishing and harm to other marine life.

Culinary uses of Bluefish fillet

Bluefish fillet can be used in a variety of culinary dishes, from simple grilled fillets to more complex stews and chowders. It is a versatile fish that pairs well with a variety of herbs, spices, and sauces, from classic lemon and capers to bold flavors like harissa or gochujang.

Potential risks of consuming Bluefish fillet

While bluefish fillet is generally safe to consume, it may contain high levels of mercury due to its position in the food chain. For this reason, it is recommended that pregnant or breastfeeding women, young children, and those with weakened immune systems limit their intake of bluefish and other high-mercury fish.

Comparison with other similar fish

Bluefish is similar in texture and flavor to other oily fish like salmon, mackerel, and sardines. While these fish all offer similar health benefits, bluefish may be a more sustainable option depending on the source. Ultimately, the best fish to choose depends on your personal preferences and dietary needs.