Seafood
raw ocean pout.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
pout
SERVING
CALORIES
85
PROTEIN
17.5g
CARBS
0g
FAT
0.90g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories85kcal—
Protein17.5g35%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat0.90g1%
Saturated fat0.20g1%
Trans fat0g—
Cholesterol52mg17%
Water80.5g—
MINERALS
Sodium75mg3%
Potassium320mg7%
Calcium15mg1%
Iron0.40mg2%
Magnesium25mg6%
Phosphorus190mg15%
Zinc0.40mg4%
Copper0.03mg3%
Manganese0.01mg0%
Selenium30µg55%
VITAMINS
Vitamin A10µg1%
Vitamin C0mg0%
Vitamin D1.5µg8%
Vitamin E0.50mg3%
Vitamin K0.10µg0%
Thiamin (B1)0.06mg5%
Riboflavin (B2)0.08mg6%
Niacin (B3)2.5mg16%
Pantothenic acid (B5)0.30mg6%
Vitamin B60.20mg12%
Folate (B9)5.0µg1%
Vitamin B121.8µg75%
%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 cup150g
1 tablespoon9g
1 teaspoon3g
1 oz28.4g
1 lb453.6g
1 piece120g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of lean, high-quality protein, essential for muscle building and tissue repair.
- ✓Provides Omega-3 fatty acids, which support cardiovascular health by reducing inflammation and improving cholesterol levels.
- ✓Rich in Vitamin B12, crucial for nerve function and the formation of red blood cells.
- ✓Contains important minerals like selenium, a powerful antioxidant that protects cells from damage.
COOKING TIPS
In the kitchen.
- 1Ocean pout has a soft, delicate, and somewhat watery flesh; it is best suited for baking, broiling, or poaching.
- 2Pat the fillets thoroughly dry with paper towels before cooking to remove excess moisture and prevent a mushy texture.
- 3The mild flavor pairs well with robust seasonings like lemon, garlic, dill, and parsley.
- 4Due to its soft texture, it can fall apart easily. It works well minced for fish cakes or added to chowders and stews in the last few minutes of cooking.
STORAGE
Keep it fresh.
- For immediate use, store in the coldest part of the refrigerator (below 40°F or 4°C) and consume within 1-2 days.
- For longer storage, pat the fish dry, wrap it tightly in plastic wrap and then aluminum foil or place in a freezer-safe bag, and freeze at 0°F (-18°C) for up to 3 months.
FAQ
Frequently asked questions.
Is ocean pout a healthy fish choice?
Yes, ocean pout is a very healthy, lean protein source. With only 85 calories and less than 1 gram of fat per 100g, it provides high-quality protein that supports muscle building and tissue repair without excessive calories.
What are the primary health benefits of eating ocean pout?
Ocean pout is rich in Vitamin B12, which is essential for nerve function, and selenium, a powerful antioxidant. It also provides Omega-3 fatty acids that support cardiovascular health by reducing inflammation and improving cholesterol levels.
Is ocean pout good for weight loss?
Yes, it is an excellent food for weight management. Its high protein content (17.5g per 100g) helps you feel full longer, while its very low fat and calorie profile makes it easy to fit into a calorie-restricted diet.
Is ocean pout keto-friendly and gluten-free?
Raw ocean pout is naturally gluten-free and contains zero carbohydrates, making it perfectly keto-friendly. To keep it that way, avoid breading the fish or using flour-based sauces during preparation.
What does ocean pout taste like?
Ocean pout has a mild, slightly sweet flavor similar to cod or haddock. Its white flesh is lean and firm, which allows it to hold its shape well during various cooking methods compared to more delicate fish.
How do you cook raw ocean pout?
It is a versatile fish that can be pan-fried, baked, poached, or added to stews and chowders. Because it is very lean, it cooks quickly; be careful not to overcook it to ensure the meat remains moist and tender.
How long does raw ocean pout last in the refrigerator?
Raw ocean pout should be stored in the coldest part of your refrigerator and consumed within 1 to 2 days of purchase. Keep it tightly wrapped or in an airtight container to prevent it from absorbing other odors.
Can I freeze ocean pout?
Yes, you can freeze ocean pout for 3 to 6 months. For best results, wrap the fillets tightly in plastic wrap and place them in a heavy-duty freezer bag, removing as much air as possible to prevent freezer burn.
Does ocean pout contain high levels of mercury?
Ocean pout generally contains lower levels of mercury compared to large predatory fish like shark or swordfish. It is considered safe for most consumers, though pregnant women should always follow local seafood safety guidelines.
What is a good substitute for ocean pout in recipes?
If you cannot find ocean pout, you can substitute it with other lean, white-fleshed fish such as cod, haddock, pollock, or monkfish. These alternatives provide a similar texture and mild flavor profile.
