If you're looking for a delicious and healthy seafood option, fillet dolphinfish fits the bill. One fillet cooked using dry heat contains 173 calories.
Not only is fillet dolphinfish low in calories, but it's also packed with nutrients. According to the USDA, a 3-ounce serving of cooked dolphinfish contains 20 grams of protein, 1.65 grams of fat, and zero carbohydrates.
In this article, we'll explore the nutritional benefits of fillet dolphinfish, as well as some tips for preparing and serving it.
What is Fillet Dolphinfish?
Fillet dolphinfish, also known as mahi-mahi, is a type of fish found in tropical and subtropical waters around the world. It's known for its firm, white flesh and mild, slightly sweet flavor. Dolphinfish is a popular seafood choice due to its versatility in cooking methods - it can be grilled, baked, or sautéed. It's also a nutritious option, as one serving contains high levels of protein and essential vitamins and minerals.
Calories in Fillet Dolphinfish
One fillet of dolphinfish cooked using dry heat contains 173 calories. This makes it a low-calorie option for those watching their intake. It's important to note that the calorie count may vary depending on the cooking method used, as well as any additional ingredients used in preparing the dish. Overall, fillet dolphinfish is a great choice for those looking to maintain a healthy diet without sacrificing flavor.
Fat Content in Fillet Dolphinfish
One serving of fillet dolphinfish contains 1.65 grams of fat. This makes it a lean protein option, as the recommended daily allowance for fat intake is around 44-78 grams per day for most adults. It's important to note that the type of fat consumed is also important - dolphinfish contains healthy fats such as omega-3 fatty acids.
Protein Content in Fillet Dolphinfish
One serving of fillet dolphinfish contains 20 grams of protein, making it a great source of this essential macronutrient. Protein is important for building and repairing tissues, as well as supporting a healthy immune system. In addition, protein can help to keep you feeling full and satisfied for longer, making it a great option for weight management.
Carbohydrate Content in Fillet Dolphinfish
Fillet dolphinfish is a low-carbohydrate option, with zero grams of carbs per serving. This makes it a great choice for those following a low-carb or ketogenic diet, as well as those with diabetes or other blood sugar concerns. Overall, fillet dolphinfish is a nutrient-dense protein source that can fit into a variety of dietary patterns.
Health Benefits of Fillet Dolphinfish
In addition to its nutritional profile, fillet dolphinfish offers several health benefits. For example, the omega-3 fatty acids found in dolphinfish have been linked to reduced inflammation and improved heart health. Dolphinfish is also a good source of B vitamins, which can help to support a healthy nervous system and keep energy levels up.
Preparation Tips for Fillet Dolphinfish
Fillet dolphinfish can be prepared in a variety of ways, making it a versatile ingredient in the kitchen. Some popular methods include grilling, broiling, baking, and sautéing. When preparing dolphinfish, it's important not to overcook it, as it can become tough and dry. Aim to cook it until it's just done, with the flesh still slightly translucent in the center.
Serving Suggestions for Fillet Dolphinfish
Fillet dolphinfish can be used in a variety of dishes, from fish tacos to grilled fillets with a side of vegetables. Some popular ways to serve dolphinfish include topping it with a salsa or sauce, or seasoning it with herbs and spices. With its mild, slightly sweet flavor, dolphinfish pairs well with a variety of flavors and cuisines.
Comparison of Fillet Dolphinfish with Other Fish
When it comes to nutrition, fillet dolphinfish stacks up well against other types of fish. For example, a 3-ounce serving of cooked salmon contains around 177 calories and 9 grams of fat, while a serving of cooked tilapia contains around 128 calories and 2.3 grams of fat. Overall, dolphinfish is a lean, protein-packed option that can compete with other popular seafood choices.
Frequently Asked Questions about Fillet Dolphinfish
Q: Is fillet dolphinfish safe to eat? A: Yes, dolphinfish is generally considered a safe and healthy seafood option. It's important to check for any advisories or warnings from local health authorities regarding the safety of seafood in your area. Q: How should I store fillet dolphinfish?
Overall, fillet dolphinfish is a nutrient-dense protein source that can fit into a variety of dietary patterns.
Frequently Asked Questions About Cooked Dolphinfish
1. What is the nutritional value of fillet dolphinfish?
A 3-ounce serving of cooked fillet dolphinfish contains approximately 173 calories, 22 grams of protein, and 9 grams of fat. It also provides an excellent source of vitamin B12 and selenium.
2. Is dolphinfish safe to eat?
Yes, dolphinfish is safe to eat as long as it's properly cooked. It's important to note that dolphinfish is often confused with dolphin or porpoise, which are protected species and should not be consumed.
3. What is the best way to cook dolphinfish?
Dolphinfish can be cooked in a variety of ways, including grilling, baking, broiling, or pan-searing. It's important to avoid overcooking it, as it can become dry and tough.
4. Can dolphinfish be frozen?
Yes, dolphinfish can be frozen for later consumption. It's best to vacuum-seal it or store it in an airtight container to prevent freezer burn.
5. What are some serving suggestions for dolphinfish?
Dolphinfish can be served with a variety of side dishes, including roasted vegetables, rice pilaf, or a mixed green salad. It also pairs well with bright and citrusy flavors, such as mango salsa or lemon butter sauce.