Know what’s on your plate
Butterfish
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 146 kcal —
- Protein 17 g 35%
- Carbohydrate 0 g 0%
- Fat 8 g 10%
- Saturated fat 3.4 g 17%
- Fibre 0 g 0%
- Sugars 0 g —
- Sodium 89 mg 4%
- Cholesterol 65 mg 22%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 30 µg 3%
- Vitamin C 0 mg 0%
- Thiamin (B1) 0.12 mg 10%
- Riboflavin (B2) 0.15 mg 12%
- Niacin (B3) 4.5 mg 28%
- Pantothenic acid (B5) 0.75 mg 15%
- Vitamin B6 0.3 mg 18%
- Folate (B9) 15 µg 4%
- Vitamin B12 1.9 µg 79%
Minerals
- Calcium 22 mg 2%
- Iron 0.5 mg 3%
- Magnesium 25 mg 6%
- Phosphorus 240 mg 19%
- Potassium 375 mg 8%
- Zinc 0.77 mg 7%
- Copper 0.05 mg 6%
- Manganese 0.02 mg 1%
- Selenium 36.5 µg 66%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 146 | 17 g | 0 g | 8 g |
| 1 × fillet | 32 g | 47 | 5.5 g | 0 g | 2.6 g |
| 1 × oz | 85 g | 124 | 15 g | 0 g | 6.8 g |
| 2 × fillet | 64 g | 93 | 11 g | 0 g | 5.1 g |
| ½ × fillet | 16 g | 23 | 2.8 g | 0 g | 1.3 g |
| 3 × fillet | 96 g | 140 | 17 g | 0 g | 7.7 g |
| 4 × fillet | 128 g | 187 | 22 g | 0 g | 10 g |
Similar foods
Questions about Butterfish
What does butterfish taste like?
Butterfish has a mild, rich flavour and soft, moist flesh that separates into flakes when cooked. Its name is often used for different fish, so the flesh and flavour can vary between species.
How do you cook butterfish without drying it out?
Because the flesh is delicate, use a hot pan and cook a fillet for about 3–4 minutes per side, depending on its thickness. It is ready when opaque and just beginning to flake; avoid overcooking, which makes it dry.
Can you grill butterfish?
Yes, but its soft flesh can break apart on the grill. Brush the fillet lightly with oil, cook it on a well-oiled fish rack or a piece of foil over medium heat, and turn it only once.
How should you store butterfish?
Keep fresh butterfish cold in the fridge and cook it within a day or two of buying it. For longer storage, wrap it well and freeze it; thaw it overnight in the fridge before cooking.
What goes well with butterfish?
Its rich, mild flesh pairs well with lemon, ginger, garlic and herbs such as parsley or coriander. Serve it with rice, steamed greens or roasted vegetables, or add it to a curry with coconut milk.
Is butterfish the same as sablefish?
Not necessarily: “butterfish” is a common name used for more than one fish, and it can sometimes refer to sablefish. Sablefish is fattier, with 15.3 g of fat per 100 g compared with 8 g in butterfish.
Is butterfish nutritious?
A typical fillet is about 32 g and provides 5.5 g of protein. Butterfish is also a source of selenium and vitamin B12.
Can you eat butterfish raw?
Only eat it raw if it has been handled and prepared specifically for raw consumption, including suitable parasite-control freezing. Otherwise, cook it until the flesh is opaque and flakes easily.
Source: USDA FoodData Central 171951 · per 100 g · carbohydrate per EU label, fibre excluded
