Seafood
raw pacific rockfish.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
raw rock codraw pacific snapperraw sebastesraw red snapper (Pacific)raw rockfish fillet
SERVING
CALORIES
94
PROTEIN
18.8g
CARBS
0g
FAT
1.6g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories94kcal—
Protein18.8g38%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat1.6g2%
Saturated fat0.40g2%
Trans fat0g—
Cholesterol35mg12%
Water78.5g—
MINERALS
Sodium60mg3%
Potassium441mg9%
Calcium33mg3%
Iron0.40mg2%
Magnesium30mg7%
Phosphorus200mg16%
Zinc0.40mg4%
Copper0.04mg4%
Manganese0.01mg0%
Selenium36.5µg66%
VITAMINS
Vitamin A45µg5%
Vitamin C0mg0%
Vitamin D2.5µg13%
Vitamin E0.80mg5%
Vitamin K0.10µg0%
Thiamin (B1)0.06mg5%
Riboflavin (B2)0.10mg8%
Niacin (B3)2.2mg14%
Pantothenic acid (B5)0.75mg15%
Vitamin B60.30mg18%
Folate (B9)5.0µg1%
Vitamin B121.1µg46%
%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 cup250g
1 tablespoon15.8g
1 teaspoon5.3g
1 oz28.4g
1 lb453.6g
1 ml1.1g
1 liter1050g
1 piece150g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of lean high-quality protein
- ✓Rich in Selenium which supports immune function
- ✓Provides Vitamin B12 for healthy nerve function
- ✓Contains Omega-3 fatty acids for heart health
- ✓Low in calories and saturated fat
COOKING TIPS
In the kitchen.
- 1Pat the fish completely dry with paper towels before cooking to ensure a good sear
- 2Cook until the internal temperature reaches 145°F (63°C) or until flesh is opaque and flakes easily
- 3Rockfish is versatile and holds up well to pan-searing, baking, or steaming
STORAGE
Keep it fresh.
- Store in the coldest part of the refrigerator at 32-38°F (0-3°C)
- Keep wrapped tightly in plastic or in an airtight container for 1-2 days
- For long-term storage, vacuum seal and freeze for up to 6 months
FAQ
Frequently asked questions.
How long does raw rockfish last in the fridge?
Raw rockfish should be consumed within 1 to 2 days of purchase for optimal freshness and safety.
Can I freeze raw rockfish?
Yes, you can freeze it. For best quality, wrap it tightly in moisture-proof foil or plastic wrap, or use a vacuum sealer. It stays good for 4-6 months.
What is a good substitute for Pacific rockfish?
Cod, tilapia, snapper, or sea bass are excellent substitutes due to their similar mild flavor and flaky texture.
How can I tell if the rockfish is fresh when buying?
Look for firm, translucent flesh that springs back when touched. It should have a mild, clean ocean scent, not a 'fishy' or ammonia smell.
Is rockfish high in mercury?
Pacific rockfish generally has moderate mercury levels. It is considered a 'Good Choice' by most health organizations, but consumption should be limited to a few servings per week.
Does rockfish have a lot of bones?
Rockfish fillets usually have pin bones. It is recommended to check for and remove them with tweezers before cooking.
Is rockfish the same as Red Snapper?
While often marketed as 'Pacific Red Snapper,' it is actually a member of the Sebastes genus and is biologically different from the true Red Snapper found in the Gulf of Mexico.
What are the best seasonings for rockfish?
Because it is mild, it pairs well with lemon, garlic, butter, parsley, dill, or light Cajun spices.
Is rockfish skin edible?
Yes, the skin is edible and becomes pleasantly crispy when pan-seared, though some prefer to remove it due to its texture.






















