Fish, pompano, florida
Category: Finfish & Shellfish Products Method: Raw
Nutrition Highlights
Serving Size
Calories
46
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 | 24 (52.0%) |
| Protein | 21 (45.1%) |
| Total | 46 (100%) |
Serving: 1 oz, boneless [28g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 20 (71.1%) |
| Protein | 5.2 (18.5%) |
| Fat | 2.7 (9.5%) |
| Ash | 0.3 (1.1%) |
| Total | 28 (100%) |
Serving: 1 oz, boneless [28g]
Benefits
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High in protein, with 23 grams of protein per 3-ounce serving. Protein is important for growth, repair and maintenance of muscle mass
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Rich source of omega-3 fatty acids like EPA and DHA which have anti-inflammatory properties and may help reduce risk of heart disease
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Low in saturated fat and high in unsaturated fat which is considered heart healthy. 3 ounces contain only 2 grams of saturated fat but over 5 grams of unsaturated fat
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A good source of vitamins and minerals like niacin, vitamin B6, selenium and phosphorus which support overall health and well-being
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May help support brain health as it contains the omega-3 fatty acids DHA and EPA which are important for brain and nervous system function
Risks
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Raw fish can contain parasites like roundworms, tapeworms or flukes which can cause illness if consumed raw or undercooked
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Raw fish may contain bacteria like Salmonella, Listeria or Shigella which can cause food poisoning if consumed raw or undercooked
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Raw fish may contain histamines which can cause scombroid food poisoning in some individuals, especially if the fish is not properly handled and stored after catching
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Mercury levels may be high in some predatory fish like pompano depending on factors like size, age and location caught. Consuming too much can cause mercury poisoning
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Raw fish provides no protective heat treatment. Properly cooking fish thoroughly can reduce many of these risks associated with consumption of raw or undercooked fish
Additional Information
Fish, specifically pompano from Florida, when consumed raw, offers numerous nutritional benefits along with certain risks. This article will outline the primary attributes of raw pompano fish and shed light on its secondary attributes, while discussing the associated advantages and potential drawbacks.
Raw pompano fish is an excellent source of high-quality protein. Protein is essential for building and repairing tissues, supporting the immune system, and producing enzymes and hormones. Consuming an adequate amount of protein is particularly crucial for athletes, individuals following a vegetarian or vegan diet, and those aiming to build lean muscle mass.
Additionally, raw pompano fish is rich in omega-3 fatty acids, including eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These fatty acids are known for their anti-inflammatory properties, promoting heart health, reducing the risk of chronic diseases, and supporting brain function. Omega-3 fatty acids are especially beneficial for pregnant women, as they contribute to the development of the fetal brain and eyes.
Furthermore, raw pompano fish provides various essential vitamins and minerals. It is an excellent source of vitamin B12, which is vital for red blood cell formation and nervous system function. Additionally, it contains vitamin D, which supports bone health, immune function, and overall well-being. Pompano fish also contains minerals like selenium, phosphorus, and potassium, which are necessary for various bodily functions, including metabolism, bone health, and electrolyte balance.
Despite its nutritional benefits, consuming raw pompano fish carries certain risks. Raw fish, including pompano, may contain harmful bacteria and parasites, such as Vibrio vulnificus or Anisakis. These microorganisms can cause foodborne illnesses, leading to symptoms like nausea, vomiting, diarrhea, abdominal pain, and in severe cases, even death. To minimize these risks, it is crucial to ensure the fish is fresh, properly handled, and sourced from reputable suppliers.
To mitigate potential risks, it is recommended to cook pompano fish thoroughly before consumption. Cooking fish at high temperatures kills harmful bacteria and parasites, reducing the risk of foodborne illnesses. Grilling, baking, or steaming the fish until it reaches an internal temperature of 145°F (63°C) ensures its safety.
In conclusion, raw pompano fish from Florida provides numerous nutritional benefits. It is an excellent source of protein, omega-3 fatty acids, vitamins, and minerals. These nutrients support various aspects of health, including muscle growth, heart health, brain function, and overall well-being. However, consuming raw fish carries the risk of foodborne illnesses due to potential bacterial and parasitic contamination. Therefore, it is advisable to cook pompano fish thoroughly to ensure its safety and enjoy its nutritional advantages.