Fish, burbot
Category: Finfish & Shellfish Products Method: Cooked, Dry Heat
Nutrition Highlights
Serving Size
Calories
103
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Protein | 89 (86.3%) |
| Fat | 8.4 (8.1%) |
| Total | 103 (100%) |
Serving: 1 fillet [90g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 66 (73.4%) |
| Protein | 22 (24.8%) |
| Ash | 1.3 (1.5%) |
| Fat | 0.9 (1.0%) |
| Total | 90 (100%) |
Serving: 1 fillet [90g]
Benefits
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High in protein, with 26 grams of protein per 3-ounce serving. Protein is important for growth, development and repair of muscles
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A good source of vitamin B12, with over 25% of the Daily Value in a 3-ounce serving. Vitamin B12 is important for energy production and red blood cell formation
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Contains omega-3 fatty acids which have anti-inflammatory properties and may help reduce risk of heart disease
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Low in saturated fat and contains unsaturated fats which can help lower LDL (bad) cholesterol levels when replacing saturated and trans fats in the diet
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High in selenium, with over 50% of the Daily Value in a 3-ounce serving. Selenium acts as an antioxidant and plays a role in thyroid function
Risks
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High in mercury. Burbot can accumulate high levels of mercury in their tissues, especially larger and older fish. Mercury is a neurotoxin and high intake can be harmful
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May contain PCBs and dioxins. These environmental contaminants can accumulate in burbot and high intake is best avoided
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High in purines. Burbot contains moderate levels of purines which can trigger gout attacks in susceptible individuals
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May contain parasites. Parasitic infections are possible if burbot is eaten raw or undercooked. Proper cooking kills parasites
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High in cholesterol. The flesh of burbot is high in cholesterol and saturated fat. Overconsumption is best avoided for heart health
Additional Information
Fish, specifically burbot, cooked using dry heat, is a highly nutritious food that offers numerous health benefits. This freshwater fish is known for its mild flavor and firm texture, making it a popular choice among seafood lovers. Let's explore the nutritional benefits and potential risks associated with consuming burbot.
First and foremost, burbot is an excellent source of high-quality protein. Protein is essential for the growth, repair, and maintenance of tissues in our body. Consuming an adequate amount of protein is particularly important for individuals looking to build and maintain muscle mass, support a healthy immune system, and promote overall well-being.
In addition to protein, burbot is rich in omega-3 fatty acids, specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These essential fatty acids play a crucial role in supporting heart health. They have been shown to reduce inflammation, lower blood pressure, decrease triglyceride levels, and improve overall cardiovascular function. Omega-3 fatty acids are also beneficial for brain health, as they are involved in cognitive development and may help reduce the risk of cognitive decline and certain mental disorders.
Moreover, burbot is a good source of several essential vitamins and minerals. It contains significant amounts of vitamin B12, which is important for the formation of red blood cells and the maintenance of a healthy nervous system. Additionally, burbot provides essential minerals such as selenium, phosphorus, and potassium. Selenium acts as an antioxidant, protecting cells from damage caused by free radicals. Phosphorus is vital for bone health, while potassium plays a role in maintaining proper fluid balance, nerve function, and muscle contractions.
Despite its numerous nutritional benefits, there are a few considerations to keep in mind when consuming burbot. One potential risk is the presence of mercury, a heavy metal that can accumulate in fish. While burbot generally contains lower levels of mercury compared to larger predatory fish, it is still advisable to consume it in moderation, especially for pregnant women, nursing mothers, and young children. These vulnerable populations should limit their intake of burbot and opt for other low-mercury fish options.
Furthermore, the cooking method can impact the nutritional profile of burbot. Dry heat cooking methods, such as grilling or baking, help retain most of the nutrients present in the fish. However, excessive heat and prolonged cooking times can lead to nutrient losses. To preserve the nutritional benefits, it is recommended to cook burbot at moderate temperatures and avoid overcooking.
In conclusion, burbot cooked using dry heat is a nutritious food choice, offering high-quality protein, omega-3 fatty acids, vitamins, and minerals. It supports heart health, brain function, and overall well-being. However, individuals should be mindful of potential mercury exposure and cook the fish appropriately to retain its nutritional value. Incorporating burbot into a balanced diet can contribute to a healthy and varied eating pattern.