Seafood
raw spot fish.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
spot fish
SERVING
CALORIES
123
PROTEIN
18.5g
CARBS
0g
FAT
5.4g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories123kcal—
Protein18.5g37%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat5.4g7%
Saturated fat1.4g7%
Trans fat0g—
Cholesterol65mg22%
Water75.2g—
MINERALS
Sodium78mg3%
Potassium320mg7%
Calcium25mg2%
Iron0.80mg4%
Magnesium30mg7%
Phosphorus210mg17%
Zinc0.60mg5%
Copper0.05mg6%
Manganese0.02mg1%
Selenium36.5µg66%
VITAMINS
Vitamin A15µg2%
Vitamin C0mg0%
Vitamin D8.2µg41%
Vitamin E0.80mg5%
Vitamin K0.10µg0%
Thiamin (B1)0.10mg8%
Riboflavin (B2)0.12mg9%
Niacin (B3)4.5mg28%
Pantothenic acid (B5)0.75mg15%
Vitamin B60.30mg18%
Folate (B9)5.0µg1%
Vitamin B122.8µg117%
%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 cup140g
1 tablespoon8.8g
1 teaspoon2.9g
1 ml0.6g
1 liter583.3g
1 piece120g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of high-quality, complete protein essential for muscle building and tissue repair.
- ✓Rich in omega-3 fatty acids (EPA and DHA), which support cardiovascular health, reduce inflammation, and promote brain function.
- ✓Provides key micronutrients such as selenium, an antioxidant that protects cells from damage, and vitamin B12, crucial for nerve function and red blood cell formation.
- ✓Low in saturated fat, making it a heart-healthy choice compared to many other animal proteins.
COOKING TIPS
In the kitchen.
- 1Spot fish are small and have a mild, sweet flavor, making them ideal for pan-frying or deep-frying whole until the skin is crispy.
- 2Before cooking, ensure the fish are scaled, gutted, and rinsed thoroughly.
- 3Due to their small size, they cook very quickly. When pan-frying, cook for only 2-4 minutes per side over medium-high heat.
- 4They can also be steamed with aromatics like ginger and scallions, or used to make a flavorful fish stock or broth.
STORAGE
Keep it fresh.
- Store fresh, raw spot fish in the coldest part of the refrigerator (below 40°F or 4°C) on a bed of ice and consume within 1-2 days.
- For long-term storage, pat the fish dry, wrap tightly in plastic wrap and then aluminum foil or place in a freezer bag, and freeze at 0°F (-18°C) for up to 3 months for best quality.
FAQ
Frequently asked questions.
Is spot fish healthy?
Yes, spot fish is highly nutritious. It is an excellent source of high-quality protein and heart-healthy omega-3 fatty acids, which help reduce inflammation and support brain function.
How much protein and calories are in spot fish?
A 100g serving of raw spot fish contains approximately 123 calories and 18.5g of protein. It is a lean source of protein with 0g of carbohydrates and about 5.4g of fat.
Is spot fish good for weight loss?
Yes, spot fish is an excellent choice for weight loss due to its high protein content and relatively low calorie count. The protein helps promote satiety, while the healthy fats provide essential nutrients without excessive calories.
Is spot fish keto-friendly and gluten-free?
Yes, raw spot fish is naturally gluten-free and keto-friendly. It contains zero carbohydrates and provides healthy fats and protein, making it ideal for low-carb and ketogenic diets.
Can you eat spot fish raw, such as in sushi?
While spot fish can be eaten raw, it must be 'sushi-grade' or previously frozen to specific temperatures to kill parasites. Always ensure the fish is extremely fresh and handled according to food safety standards if consuming raw.
What does spot fish taste like?
Spot fish has a mild, slightly sweet flavor and a fine, flaky texture. Because it is not overly 'fishy,' it is a versatile ingredient that pairs well with various seasonings and cooking methods.
How do you cook spot fish?
Spot fish is best prepared by pan-frying, broiling, or baking. Because the fillets are often small, they cook quickly—usually within 2-4 minutes per side—and are delicious when seasoned simply with lemon, butter, and herbs.
How do you store raw spot fish and how long does it last?
Raw spot fish should be kept in the coldest part of the refrigerator, ideally on a bed of ice, and consumed within 1-2 days. For longer storage, wrap it tightly in plastic wrap and foil, then freeze for up to 3-6 months.
How do you know if spot fish is fresh?
Fresh spot fish should have clear, bulging eyes, bright red gills, and firm flesh that springs back when touched. It should smell like the ocean or nothing at all; a strong 'fishy' or ammonia-like odor indicates spoilage.
What are the main vitamins and minerals in spot fish?
Spot fish is rich in Vitamin B12, which is essential for nerve function, and selenium, a powerful antioxidant. It also provides phosphorus and potassium, supporting bone health and proper muscle function.
