Fish Fillet — Nutrients, Health Benefits, and Shopping Tips
Written by Listonic Team
Last update on September 6, 2024
Nutrition facts
Nutrition facts
Amount per 100 g
Calories
🔥 206 kcal
| Nutrients per: 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 0 g | - |
| Fiber | 0 g | - |
| Sugars | 0 g | - |
| Glycemic Index | 0 | - |
| Protein | 22 g | 44% |
| Sodium | 60 mg | 2.61% |
| Total Fat | 12 | 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.
22 g
💪 High Protein Content
Did you know?
Health benefits
- 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
- 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.
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 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.
✅ Extra Tip
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?
👨⚕️️ Medical disclaimer
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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Listonic Team
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Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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