Seafood
raw atlantic wolffish.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
96
PROTEIN
17.5g
CARBS
0g
FAT
2.4g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories96kcal—
Protein17.5g35%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat2.4g3%
Saturated fat0.40g2%
Trans fat0g—
Cholesterol46mg15%
Water79.1g—
MINERALS
Sodium85mg4%
Potassium350mg7%
Calcium10mg1%
Iron0.40mg2%
Magnesium30mg7%
Phosphorus200mg16%
Zinc0.50mg5%
Copper0.05mg6%
Manganese0.01mg0%
Selenium36.5µg66%
VITAMINS
Vitamin A15µg2%
Vitamin C0mg0%
Vitamin D10µg50%
Vitamin E0.80mg5%
Vitamin K0.10µg0%
Thiamin (B1)0.10mg8%
Riboflavin (B2)0.10mg8%
Niacin (B3)2.5mg16%
Pantothenic acid (B5)0.75mg15%
Vitamin B60.30mg18%
Folate (B9)5.0µg1%
Vitamin B122.1µg88%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup170g
1 tablespoon10.6g
1 teaspoon3.5g
1 ml0.7g
1 liter708.3g
1 piece140g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of lean, high-quality protein, crucial for muscle building and tissue repair.
- ✓Rich in selenium, a powerful antioxidant that supports immune function and thyroid health.
- ✓Provides a good amount of Omega-3 fatty acids (EPA and DHA), which contribute to heart health and reduce inflammation.
- ✓Good source of Vitamin B12, essential for nerve function and the formation of red blood cells.
COOKING TIPS
In the kitchen.
- 1Wolffish has a firm, dense texture and a mild, sweet flavor, making it a great substitute for cod or haddock.
- 2Its firm flesh holds together well, making it ideal for grilling, broiling, baking, and pan-searing.
- 3Due to its robust texture, it is an excellent choice for fish stews, chowders, and curries as it will not easily fall apart.
- 4Ensure the fish is cooked through until the flesh is opaque and flakes easily with a fork; an internal temperature of 145°F (63°C) is recommended.
STORAGE
Keep it fresh.
- Store fresh, raw wolffish in the coldest part of the refrigerator (below 40°F or 4°C) and use within 1-2 days.
- For freezing, pat the fish dry, wrap tightly in plastic wrap and then aluminum foil or place in a freezer bag, and store at 0°F (-18°C) for up to 6 months.
FAQ
Frequently asked questions.
Is Atlantic wolffish healthy?
Yes, Atlantic wolffish is a very healthy seafood choice. It's an excellent source of lean, high-quality protein and is rich in essential nutrients like selenium, Omega-3 fatty acids (EPA and DHA), and Vitamin B12. These nutrients support muscle health, immune function, heart health, and nerve function.
How much protein and calories are in Atlantic wolffish?
Per 100g serving, raw Atlantic wolffish contains approximately 96 calories and a significant 17.5g of protein. It is also very low in carbohydrates (0g) and has a modest 2.4g of fat, making it a lean protein source.
Is Atlantic wolffish good for weight loss?
Yes, Atlantic wolffish can be a great addition to a weight loss diet. Its high protein content (17.5g per 100g) helps promote satiety and muscle maintenance, while its low-calorie count (96 calories per 100g) and minimal fat make it a lean and filling option.
Is Atlantic wolffish gluten-free?
Yes, Atlantic wolffish is naturally gluten-free. As a pure fish product, it contains no gluten. However, always check ingredients if purchasing pre-seasoned or breaded wolffish, as these preparations may contain gluten.
Is Atlantic wolffish suitable for a keto or low-carb diet?
Absolutely, Atlantic wolffish is an excellent choice for both keto and low-carb diets. It contains 0g of carbohydrates per 100g serving, along with a high protein content (17.5g) and moderate healthy fats (2.4g), fitting perfectly into these dietary plans.
What does Atlantic wolffish taste like and what is its texture?
Atlantic wolffish has a mild, sweet flavor, often compared to cod or haddock, but with a slightly firmer, meatier texture. Its flesh is white, flaky, and holds together well when cooked, making it versatile for various preparations.
What are the best ways to cook Atlantic wolffish?
Atlantic wolffish is versatile and can be baked, broiled, grilled, pan-fried, or steamed. Due to its firm texture, it holds up well in stews and curries. Avoid overcooking to maintain its delicate flavor and moistness.
How should I store raw Atlantic wolffish?
Raw Atlantic wolffish should be stored in the coldest part of your refrigerator, ideally on ice, and consumed within 1-2 days of purchase. For longer storage, it can be frozen in an airtight container or vacuum-sealed for up to 3-6 months.
Is Atlantic wolffish a sustainable seafood choice?
The sustainability of Atlantic wolffish can vary by region and fishing method. Historically, some populations have been overfished. It's best to check resources like the Monterey Bay Aquarium Seafood Watch for the most current recommendations on sustainable sourcing in your area.
Can diabetics eat Atlantic wolffish?
Yes, Atlantic wolffish is a very good option for individuals with diabetes. It has no carbohydrates, which helps manage blood sugar levels, and its high protein content can contribute to satiety and stable energy.
