Nutritional Profile of Milkfish
Milkfish is a nutritional powerhouse, providing a wealth of essential nutrients in a single serving. A 3-ounce serving of milkfish offers:
- Calories: 162
- Protein: 22 grams
- Fat: 7.3 grams
- Carbohydrates: 0 grams
- Fiber: 0 grams
- Sugar: 0 grams
Rich in Protein
Milkfish is an excellent source of high-quality protein, providing 22 grams per serving. Protein is essential for building and repairing tissues, producing enzymes and hormones, and supporting immune function.
Healthy Fats
Milkfish contains a significant amount of healthy fats, including omega-3 fatty acids. Omega-3s play a crucial role in heart health, reducing inflammation, and supporting brain function.
Health Benefits of Milkfish
Consuming milkfish regularly can provide numerous health benefits, including:
- Improved heart health: The omega-3 fatty acids in milkfish help reduce inflammation, lower blood pressure, and improve cholesterol levels, all of which contribute to a healthier heart.
- Enhanced brain function: Omega-3s are essential for brain development and function. Consuming milkfish can support cognitive abilities, memory, and learning.
- Reduced inflammation: Milkfish contains anti-inflammatory compounds that can help reduce inflammation throughout the body. Chronic inflammation is linked to a variety of diseases, including heart disease, cancer, and arthritis.
- Stronger bones and joints: Milkfish is a good source of calcium and vitamin D, which are essential for healthy bones and joints.
- Improved immune system: Milkfish contains nutrients such as vitamin C and zinc, which support the immune system and help protect the body from infections.
Tips for Cooking Milkfish
Milkfish is a versatile fish that can be cooked in various ways to suit different tastes and preferences. Here are a few tips for cooking milkfish:
- Grilling: Grill milkfish over medium heat for 5-7 minutes per side, or until cooked through.
- Pan-frying: Pan-fry milkfish in a nonstick skillet over medium heat for 3-4 minutes per side, or until golden brown.
- Baking: Bake milkfish in a preheated oven at 375°F (190°C) for 15-20 minutes, or until the fish flakes easily with a fork.
- Steaming: Steam milkfish for 8-10 minutes, or until cooked through. This method preserves the delicate flavor and nutrients of the fish.
Conclusion
Milkfish is a nutritious and versatile fish that offers numerous health benefits. Its rich protein, healthy fats, and essential vitamins and minerals make it a valuable addition to a balanced diet. Whether grilled, pan-fried, baked, or steamed, milkfish is a delicious and healthy choice that can contribute to overall well-being.
How many calories are in Milkfish?
Each 3 oz of Milkfish contains 162 calories.
Milkfish Nutritional Information
| Nutrient | Amount per 3 oz (85g) |
|---|---|
| Calories | 162 Calories |
| Protein | 22g |
| Fat | 7.3g |
| Saturated Fat | g |
| Cholesterol | 0.057mg |
| Carbohydrates | 0g |
| Dietary Fiber | 0g |
| Sugar | g |
| Sodium | 0.078mg |
| Potassium | 0.3179mg |
| Calcium | 0.055mg |
| Iron | 0.0003mg |