Know what’s on your plate
Pacific rockfish
Calories & nutrition facts
mixed species, raw
Nutrition facts
Per 100 g% DV- Calories 90 kcal —
- Protein 18 g 37%
- Carbohydrate 0 g 0%
- Fat 1.3 g 2%
- Saturated fat 0.3 g 2%
- Fibre 0 g 0%
- Sugars 0 g —
- Sodium 74 mg 3%
- Cholesterol 50 mg 17%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 4 µg 0%
- Vitamin C 0 mg 0%
- Vitamin D 3.8 µg 19%
- Vitamin E 0.36 mg 2%
- Vitamin K 0 µg 0%
- Thiamin (B1) 0.02 mg 2%
- Riboflavin (B2) 0.19 mg 14%
- Niacin (B3) 2.4 mg 15%
- Pantothenic acid (B5) 0.33 mg 7%
- Vitamin B6 0.21 mg 12%
- Folate (B9) 9 µg 2%
- Vitamin B12 1.4 µg 58%
- Choline 65 mg 12%
Minerals
- Calcium 14 mg 1%
- Iron 0.3 mg 2%
- Magnesium 27 mg 6%
- Phosphorus 205 mg 16%
- Potassium 386 mg 8%
- Zinc 0.36 mg 3%
- Copper 0.03 mg 4%
- Manganese 0.01 mg 0%
- Selenium 63 µg 115%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 90 | 18 g | 0 g | 1.3 g |
| 1 × oz | 85 g | 77 | 16 g | 0 g | 1.1 g |
| 1 × fillet | 191 g | 172 | 35 g | 0 g | 2.6 g |
| 2 × oz | 170 g | 153 | 31 g | 0 g | 2.3 g |
| ½ × oz | 42.5 g | 38 | 7.8 g | 0 g | 0.6 g |
| 3 × oz | 255 g | 230 | 47 g | 0 g | 3.4 g |
| 4 × oz | 340 g | 306 | 62 g | 0 g | 4.6 g |
Similar foods
- Pacific ocean perch rockfishmixed species, raw90 kcal / 100 g
- Red rockfishraw92 kcal / 100 g
- Atlantic ocean perchraw79 kcal / 100 g
- Pacific codcooked84 kcal / 100 g
- Redfishraw101 kcal / 100 g
- Groupermixed species, raw92 kcal / 100 g
- Ocean perch/redfishraw84 kcal / 100 g
- Golden redfishraw90 kcal / 100 g
- Striped bassraw97 kcal / 100 g
- Sea bassmixed species, raw97 kcal / 100 g
Questions about Pacific rockfish
How do you cook Pacific rockfish without drying it out?
Pat the fillets dry, season them and pan-fry in a little oil over medium heat for about 3–4 minutes per side, depending on thickness. Take the fish off the heat when it is opaque and flakes easily, or when the centre reaches 63 °C.
Is Pacific rockfish good for fish tacos?
Yes. Season the fillets with cumin, paprika and lime, pan-fry until flaky, then break them into pieces for tacos with cabbage, salsa and a yoghurt or mayonnaise dressing. Its mild flavour also works well in fish stew and chowder.
How should you store Pacific rockfish?
Keep fresh fillets covered in the coldest part of the fridge and cook them within 1–2 days. Freeze them well wrapped; thaw overnight in the fridge rather than at room temperature.
What can you use instead of Pacific rockfish?
Pacific cod is a good substitute in tacos, baked dishes and soups: it is similarly mild and lean, with 69 kcal and 15.3 g protein per 100 g, compared with 90 kcal and 18 g protein in Pacific rockfish.
How can you tell if Pacific rockfish is fresh when buying it?
Choose fillets that look moist and firm, without browning or dry edges, and smell clean and mild rather than strongly fishy. If buying a whole fish, its eyes should be clear and its flesh should spring back when pressed.
How much protein is in a typical serving of Pacific rockfish?
A typical fillet weighs about 191 g and provides 35 g of protein. Pacific rockfish is also high in selenium: a 100 g portion provides 63 µg.
Can you eat Pacific rockfish raw?
Do not assume an ordinary fresh fillet is suitable for raw dishes such as ceviche or sushi. Raw fish needs handling and freezing specifically intended to control parasites; cooking the centre to 63 °C is the safer choice.
Source: USDA FoodData Central 173684 · per 100 g · carbohydrate per EU label, fibre excluded
