Fish, rockfish, Pacific, mixed species
Category: Finfish & Shellfish Products Method: Raw
Nutrition Highlights
Serving Size
Calories
77
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 | 63 (81.8%) |
| Fat | 10 (13.4%) |
| Total | 77 (100%) |
Serving: 3 oz [85g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 67 (79.1%) |
| Protein | 16 (18.4%) |
| Fat | 1.1 (1.3%) |
| Ash | 1.1 (1.3%) |
| Total | 85 (100%) |
Serving: 3 oz [85g]
Benefits
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High in protein and omega-3 fatty acids. A 3-ounce serving provides about 20 grams of protein
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Rich source of vitamin B12 which is important for energy production and red blood cell formation
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Contain high levels of selenium which is an antioxidant that may help protect cells from damage
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A good source of niacin which helps convert food into energy and support healthy skin and nerves
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The omega-3 fatty acids EPA and DHA have anti-inflammatory properties and may help reduce risk of heart disease
Risks
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Raw fish may contain parasites like Anisakis that can cause illness if consumed raw or undercooked
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May be contaminated with toxins like ciguatera if fish comes from tropical or subtropical waters
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Higher in mercury than many other fish. Consuming too much can cause mercury poisoning especially for pregnant women and young children
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Allergen risk for those allergic to fish and seafood
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Bacterial contamination possible if not properly handled, stored and prepared. Proper freezing and cooking required to eliminate potential pathogens
Additional Information
Fish, particularly rockfish, Pacific, mixed species, in its raw form, is a highly nutritious food with numerous health benefits. However, it is important to be aware of potential risks associated with consuming raw fish.
Starting with the nutritional benefits, rockfish is an excellent source of high-quality protein. Protein is essential for various bodily functions, including the growth and repair of tissues, the production of enzymes and hormones, and the maintenance of a strong immune system. Consuming an adequate amount of protein is particularly important for individuals who are physically active or looking to build and maintain muscle mass.
Fish, including rockfish, is also rich in omega-3 fatty acids, specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These fatty acids have been widely studied for their potential health benefits, including reducing inflammation, improving heart health, and supporting brain function. Omega-3 fatty acids are considered essential because our bodies cannot produce them, so we must obtain them through our diet.
Rockfish is a good source of several essential vitamins and minerals. It contains B vitamins, including vitamin B12, which is crucial for nerve function and the production of red blood cells. Additionally, it provides minerals like selenium, which acts as an antioxidant, and phosphorus, which is essential for healthy bones and teeth.
While raw fish can be a nutritious choice, there are certain risks associated with its consumption. Raw fish, including rockfish, may contain harmful bacteria, viruses, or parasites that can cause foodborne illnesses. These pathogens, such as Salmonella, Vibrio, or Anisakis, can lead to symptoms like nausea, vomiting, diarrhea, and in severe cases, even hospitalization.
To minimize the risks, it is important to handle and prepare raw fish properly. It is recommended to purchase fish from reputable sources and ensure it is fresh and of high quality. Freezing the fish at extremely low temperatures (-4°F or -20°C) for at least 7 days can also help kill potential parasites. Additionally, proper hygiene practices, such as washing hands and utensils thoroughly, are essential when handling raw fish.
For individuals with compromised immune systems, pregnant women, young children, or the elderly, it is generally advised to avoid consuming raw fish altogether due to the higher vulnerability to foodborne illnesses.
In conclusion, fish, specifically rockfish, Pacific, mixed species, in its raw form, offers several nutritional benefits. It is a rich source of protein, omega-3 fatty acids, vitamins, and minerals. However, the consumption of raw fish also carries the risk of foodborne illnesses caused by bacteria, viruses, or parasites. To mitigate these risks, proper handling, purchasing from reputable sources, and following hygiene practices are crucial. It is essential to consider individual health conditions and consult with a healthcare professional before incorporating raw fish into one's diet.