Protein2 recipes
redfish fillets.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
ocean perch filletsrosefish filletsdeep-sea perch filletsnorth atlantic redfish filletssebastes marinus fillets
SERVING
CALORIES
94
PROTEIN
18.6g
CARBS
0g
FAT
1.6g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories94kcal—
Protein18.6g37%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat1.6g2%
Saturated fat0.30g2%
Trans fat0g—
Cholesterol42mg14%
Water78.5g—
MINERALS
Sodium75mg3%
Potassium282mg6%
Calcium10mg1%
Iron0.40mg2%
Magnesium31mg7%
Phosphorus200mg16%
Zinc0.40mg4%
Copper0.03mg3%
Manganese0.01mg0%
Selenium36.5µg66%
VITAMINS
Vitamin A12µg1%
Vitamin C0mg0%
Vitamin D2.4µg12%
Vitamin E0.70mg5%
Vitamin K0.10µg0%
Thiamin (B1)0.06mg5%
Riboflavin (B2)0.08mg6%
Niacin (B3)2.1mg13%
Pantothenic acid (B5)0.75mg15%
Vitamin B60.20mg12%
Folate (B9)6.0µg2%
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 oz28.4g
1 lb453.6g
1 piece150g
HEALTH BENEFITS
Why eat it.
- ✓High-quality lean protein for muscle maintenance
- ✓Excellent source of Vitamin B12 for nerve health
- ✓Contains Selenium which acts as a powerful antioxidant
- ✓Low in calories and saturated fat for heart health
- ✓Provides essential Omega-3 fatty acids
COOKING TIPS
In the kitchen.
- 1Pat the fillets completely dry with paper towels to ensure a crispy sear
- 2Redfish is lean and cooks quickly; avoid overcooking to prevent toughness
- 3Season simply with lemon, butter, and herbs to complement the mild flavor
STORAGE
Keep it fresh.
- Store in the coldest part of the refrigerator for 1-2 days maximum
- Freeze in vacuum-sealed bags for up to 6 months for best quality
- Keep fillets on a bed of ice within the fridge to maintain peak freshness
FAQ
Frequently asked questions.
How long do fresh redfish fillets last in the fridge?
Fresh redfish fillets should be consumed within 1 to 2 days of purchase for optimal safety and flavor.
What is the best substitute for redfish fillets?
Snapper, tilapia, or cod are excellent substitutes due to their similar mild flavor and flaky texture.
Can I freeze redfish fillets?
Yes, wrap them tightly in plastic wrap and then foil, or use a vacuum sealer, and freeze for up to 6 months.
How can I tell if the redfish is fresh?
The flesh should be firm and translucent, not mushy or opaque, and it should have a mild, salty scent rather than a 'fishy' odor.
Is redfish the same as Red Drum?
While often confused, 'Redfish' in a culinary context usually refers to North Atlantic Ocean Perch (Sebastes), whereas Red Drum is a different species found in the Gulf of Mexico.
What is the best cooking method for redfish?
Pan-searing, baking, or blackening are the most popular methods as they highlight the delicate, flaky texture.
Does redfish have a lot of bones?
Fillets are typically sold deboned, but you should always check for small pin bones along the center line before cooking.
Is redfish high in mercury?
Redfish (Ocean Perch) generally has low to moderate mercury levels, making it safe for most people to eat 2-3 times per week.
Is redfish a fatty fish?
No, redfish is considered a lean fish, containing less than 2 grams of fat per 100g serving.
RECIPES
Cook with redfish fillets.
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