Protein
rockfish fillets.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
pacific snapper filletssebastes fillets
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 A12µg1%
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)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.
- ✓Excellent source of lean high-quality protein
- ✓Rich in Omega-3 fatty acids for heart health
- ✓High in Selenium which acts as a powerful antioxidant
- ✓Good source of Vitamin D for bone health
- ✓Low in calories and saturated fats
COOKING TIPS
In the kitchen.
- 1Rockfish has a mild flavor that pairs well with lemon, garlic, and herbs
- 2Avoid overcooking; the flesh should be opaque and flake easily with a fork
- 3Suitable for various methods including pan-searing, baking, and poaching
STORAGE
Keep it fresh.
- Store in the coldest part of the refrigerator for no more than 1-2 days
- Keep fillets in their original packaging or wrap tightly in plastic wrap
- For long-term storage, freeze in vacuum-sealed bags for up to 6 months
FAQ
Frequently asked questions.
How long do rockfish fillets last in the fridge?
Fresh rockfish fillets should be consumed within 1 to 2 days of purchase for optimal quality and safety.
Can I freeze rockfish fillets?
Yes, you can freeze them. Wrap them tightly in moisture-proof paper or plastic wrap, or use a vacuum sealer, and they will last up to 6 months.
What is a good substitute for rockfish?
Cod, tilapia, snapper, or sea bass are excellent substitutes due to their similar mild flavor and firm texture.
How do I know if the rockfish is fresh when buying?
Look for fillets with firm, translucent flesh that isn't gaping. It should have a mild, clean scent of the ocean, not a 'fishy' odor.
Is rockfish high in mercury?
Rockfish generally has moderate mercury levels. It is safe for most adults to eat 2-3 times per week, but pregnant women should limit intake.
Do I need to remove the skin before cooking?
It is optional. The skin helps hold the fillet together during cooking, especially when grilling or pan-searing, and can be removed easily after cooking.
What is the best way to cook rockfish?
Baking at 400°F (200°C) or pan-searing in a lightly oiled skillet are the most popular methods to maintain its delicate texture.
Is rockfish the same as red snapper?
In many markets, rockfish is sold as 'Pacific Snapper,' but it is biologically different from the true Red Snapper found in the Gulf of Mexico.
