Fish

Whole

Whole rockfish is scaled and gutted for roasting, grilling or steaming on the bone—moist and flavourful when not overcooked. seafood with species-specific oiliness and flake. Score thick areas, season the cavity, cook until flesh just flakes. Check eyes and gills for freshness. stop at just-opaque; residual heat finishes the centre. Even thickness matters more than elaborate marinades for consistent doneness.

Track this ingredient

Quantity

Unit

Kg Liters Whole

Note

Characteristics

Preparations

FreshRoastedStoredWhole

Traits

FlexibleIntactStorage FormVersatile

Nutrition

Typical values per 100 g edible portion. Nutrient names open the reference page.

Nutrition Facts

Per 100 g edible portion

Calories 122

Amount per 100 g

Total Fat 5.25 g
Saturated Fat 0.99 g
Trans Fat 0 g
Monounsaturated Fat 2.06 g
Polyunsaturated Fat 1.99 g
Cholesterol 54.2 mg
Sodium 83.8 mg
Salt 0.2 g
Total Carbohydrate 0 g
Dietary Fibre 0 g
Total Sugars 0 g
Complex / starch 0 g
Protein 19.5 g
Water 74 g

Detailed nutrients

Energy 122 kcal
Water 74 g
Protein 19.5 g
Fat 5.25 g
- Saturated Fat 0.99 g
- Monounsaturated Fat 2.06 g
- Polyunsaturated Fat 1.99 g
  - Omega-3 0.8 g
Vitamins 43.8 mg
- Vitamin A 15 µg
- Vitamin B1 — Thiamine 0.12 mg
- Vitamin B2 — Riboflavin 0.17 mg
- Vitamin B3 — Niacin 4.59 mg
- Vitamin B5 — Pantothenic Acid 0.8 mg
- Vitamin B6 0.45 mg
- Vitamin B7 — Biotin 3.4 µg
- Vitamin B9 — Folate 13.3 µg
- Vitamin B12 — Cobalamin 1.2 µg
- Vitamin C 2 mg
- Vitamin D 1.6 µg
- Vitamin E 0.65 mg
- Vitamin K 0.5 µg
Minerals 413 mg
- Major Minerals 412 mg
  - Calcium 49 mg
  - Sodium 83.8 mg
  - Potassium 279 mg
- Trace Minerals 1.5 mg
  - Iron 1.5 mg
Salt 0.2 g
Cholesterol 54.2 mg

Vitamins

vitamin-c: 2 · vitamin-b12-cobalamin: 1.2 · vitamin-a: 15 · vitamin-b1-thiamine: 0.12 · vitamin-b2-riboflavin: 0.17 · vitamin-b3-niacin: 4.59 · vitamin-b5-pantothenic-acid: 0.8 · vitamin-b6: 0.45 · vitamin-b7-biotin: 3.4 · vitamin-b9-folate: 13.3 · vitamin-d: 1.6 · vitamin-e: 0.65 · vitamin-k: 0.5 ·

Minerals

Sodium: 83.82 · Potassium: 279 · Calcium: 49 · Iron: 1.5 ·

Whole form averages edible parts as typically consumed.

History

1000 BCE

Coastal fisheries and markets sold rockfish whole and in pieces long before industrial freezing, including named whole portions.

1800

Ice, rail and trawler fleets moved rockfish inland as everyday protein, including named whole portions.

2000