Fish, butterfish
Category: Finfish & Shellfish Products Method: Cooked, Dry Heat
Nutrition Highlights
Serving Size
Calories
47
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 (%) |
|---|---|
| Fat | 23 (49.6%) |
| Protein | 22 (47.5%) |
| Total | 47 (100%) |
Serving: 1 fillet [25g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 17 (66.8%) |
| Protein | 5.6 (22.2%) |
| Fat | 2.6 (10.3%) |
| Ash | 0.4 (1.5%) |
| Total | 25 (100%) |
Serving: 1 fillet [25g]
Benefits
-
High in protein, providing over 20 grams of protein per 3-ounce serving. The protein in fish supports muscle growth and maintenance
-
A good source of vitamin B12, important for energy production and red blood cell formation
-
Contains omega-3 fatty acids EPA and DHA which have been shown to support heart health and brain function
-
Low in saturated fat. Three ounces of butterfish has about 1 gram of saturated fat compared to beef or pork which have around 5 grams per 3 ounce serving
-
May help reduce inflammation in the body. The omega-3 fats in fish have anti-inflammatory properties
Risks
-
High in mercury. Butterfish can contain high levels of mercury, a toxic element. Mercury exposure has been linked to neurological and developmental issues
-
High in cholesterol. Butterfish is high in saturated fat and cholesterol, which can increase risk of heart disease if consumed frequently or in large amounts
-
May contain contaminants. As with most fish, butterfish runs the risk of containing environmental pollutants like PCBs depending on where it was caught. Cooking does not fully remove these
-
Bones pose a choking hazard. Like other small fish, bones in butterfish can pose a choking risk, especially for young children and older adults
-
Allergic reactions possible. As with any seafood, butterfish poses allergy and intolerance risks for those with sensitivities to specific proteins in fish
Additional Information
Fish, specifically butterfish, cooked using dry heat, offers numerous nutritional benefits while also presenting certain risks. This article will discuss the primary attributes of butterfish and highlight its secondary attributes, focusing on its nutritional value and potential concerns.
Butterfish, known for its delicate texture and mild flavor, is a rich source of high-quality protein. A 100-gram serving of cooked butterfish provides approximately 24 grams of protein, which is essential for tissue repair, muscle growth, and overall body maintenance. Protein also plays a crucial role in producing enzymes, hormones, and antibodies, and helps to regulate blood sugar levels.
Additionally, butterfish is an excellent source of omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These essential fatty acids are known for their numerous health benefits, including reducing inflammation, improving heart health, and supporting brain function. Omega-3 fatty acids are particularly beneficial for maintaining cardiovascular health by reducing the risk of heart disease, lowering blood pressure, and improving cholesterol levels.
Butterfish is also a good source of various vitamins and minerals. It contains vitamin B12, which is essential for red blood cell formation, nerve function, and DNA synthesis. Additionally, it provides selenium, a trace mineral that acts as an antioxidant, supporting immune function and protecting cells from damage. Butterfish also contains phosphorus, which is necessary for healthy bones, teeth, and cell function.
While butterfish offers several nutritional benefits, it is important to be aware of potential risks. One concern is the mercury content in certain fish species, including butterfish. Mercury is a heavy metal that can accumulate in fish due to environmental pollution. High levels of mercury consumption can be harmful, particularly for pregnant women, nursing mothers, and young children. Therefore, it is advisable to consume butterfish in moderation and choose smaller species, as they tend to accumulate lower levels of mercury.
Furthermore, it is essential to consider the cooking method when preparing butterfish. Dry heat cooking methods, such as grilling or baking, are generally healthier than deep frying, as they do not add unnecessary fats or oils. However, it is crucial to avoid excessive charring or overcooking, as this can lead to the formation of potentially harmful compounds, such as heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs). These compounds have been associated with an increased risk of cancer. Therefore, it is recommended to cook butterfish until it is just opaque and flakes easily, ensuring it remains moist and flavorful without excessive charring.
In conclusion, butterfish cooked using dry heat offers several nutritional benefits. It is a rich source of protein, omega-3 fatty acids, vitamin B12, selenium, and phosphorus. These nutrients support various aspects of overall health, including cardiovascular function, brain health, and immune support. However, it is important to consume butterfish in moderation due to potential mercury content, especially for vulnerable populations. Additionally, proper cooking techniques should be employed to avoid the formation of harmful compounds. By considering these factors, butterfish can be enjoyed as a nutritious addition to a well-balanced diet.