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Fish Fillet

Fish Fillet β€” Nutrients, Health Benefits, and Shopping Tips

Fish fillet photo

Listonic Team

September 6, 2024

Fish fillets, boneless pieces of fish, offer a convenient and quick-cooking option for meals. Understand the different types of fish suitable for filleting, tips for handling and cooking fillets to maintain their delicate texture, and creative recipe ideas for healthy and flavorful dishes.

Nutrition facts

Check the detailed nutritional values of fish fillet, including information such as calories, fats, carbohydrates, and proteins per 100 grams of the product.

Nutrition facts

Amount per 100 g

Calories

πŸ”₯ 206 kcal

Nutrients per: 100 g% Daily Value*
Carbs0 g-
Fiber0 g-
Sugars0 g-
Glycemic Index0 -
Protein22 g44%
Sodium60 mg2.61%
Total Fat12 15.38%

*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Among other things, here's what makes fish fillet stand out:

22 g

💪 High Protein Content

Did you know?

πŸ›’
Select fillets that are moist and intact without discoloration. Skin-on can retain more flavor.
πŸ“¦
Store fresh fish fillets in the refrigerator and use within one to two days. For longer storage, freeze them in an airtight container or freezer bag for up to three months. Cooked fish fillets can be refrigerated for up to three days.

Health benefits

Learn how fish fillet, as a lean source of protein, can provide essential nutrients for muscle health and overall vitality, supporting a healthy lifestyle.
  • Lean source of protein, providing essential amino acids necessary for muscle growth and repair.
  • Low in fat (especially white fish fillets), making it a heart-healthy option.
  • Rich in essential nutrients such as Vitamin B12, iodine, and selenium, supporting overall health and well-being.
  • Supports heart health by providing omega-3 fatty acids (in fatty fish fillets) that help reduce inflammation and improve cardiovascular function.
  • Easy to prepare and versatile, making it a convenient option for healthy meals.

Health risks

Explore the possible health concerns related to fish fillet intake.
  • Risk of contamination with harmful bacteria or parasites, particularly in raw or undercooked fish fillets, leading to potential foodborne illness.
  • Potential for mercury contamination particularly in fillets from larger or predatory fish, which can pose health risks with excessive consumption.
  • High sodium content if the fillet is processed, marinated, or seasoned with salt-heavy ingredients, which can contribute to hypertension and increased cardiovascular risks.
  • Environmental concerns particularly for certain fish fillets, as overfishing or unsustainable farming practices can impact marine ecosystems and species populations.
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How to choose fish fillet

Fish fillets should be moist and firm without any discoloration or dry spots. The edges should be clean-cut with no ragged areas. Check for any strong odors; fresh fish fillets should not emit a strong fishy smell.

Avoid fish fillets that appear slimy or have milky, opaque fluids on them, as these are signs of bacterial growth. Quality fish fillets should retain their shape when cooked and flake easily with a fork.

How to choose fish fillet

How to store fish fillet

Fish fillets need to be refrigerated as soon as possible and used within two days. Keep them in an airtight container or wrap tightly in plastic wrap to preserve freshness. Freezing is suitable for longer storage.

Exposure to air can lead to spoilage and loss of flavor. Fillets should be kept cold and away from strong odors. Avoid refreezing thawed fillets to maintain their texture and taste. Clean handling is crucial.

βœ… Extra Tip

For added freshness, consider placing fish fillets on a layer of ice in the airtight container to keep them extra cold and preserve their quality.

How long does it last?

Fish fillet can last for 1-2 days in the refrigerator when stored in an airtight container. For longer storage, fish fillets can be frozen for up to 6-8 months. Proper packaging, such as vacuum-sealing, helps maintain their quality over longer storage periods.

What to do with leftovers?

Leftover fish fillet can be used in a variety of dishes. Flake it and add to salads for a light and flavorful meal, or mix it into a pasta dish with a light sauce. Fish fillets are also great in fish cakes, where they can be combined with breadcrumbs, eggs, and seasonings, then fried until golden.

Use fish fillets in a stir-fry with vegetables and rice, or add them to a fish stew with tomatoes and herbs. If you have a lot of fish fillets, consider making a batch of fish tacos, topped with slaw and a tangy sauce. Fish fillets can also be used as a filling for sandwiches or wraps with fresh greens and a squeeze of lemon. For a unique twist, try using flaked fish fillets in a quiche or frittata for a savory breakfast or brunch.

πŸ‘¨β€βš•οΈοΈ Medical disclaimer

The content on this website is for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment.

How fish fillet supports specific health conditions

Fish fillets are lean cuts that provide a high-quality source of protein, supporting muscle health and repair. They are rich in omega-3 fatty acids, particularly fatty fish fillets, which promote heart health by reducing cholesterol and inflammation. Fish fillets also contain important vitamins like B12, supporting brain function, and vitamin D, promoting bone health. Additionally, they are low in calories, making them an ideal option for weight management.

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