Know what’s on your plate
Redfish
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 98 kcal —
- Protein 18 g 37%
- Carbohydrate 0 g 0%
- Fat 2.7 g 3%
- Saturated fat 0.5 g 3%
- Fibre 0 g 0%
- Sugars 0 g —
- Sodium 73 mg 3%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 8 µg 1%
- Vitamin E 1.3 mg 8%
- Thiamin (B1) 0.11 mg 9%
- Riboflavin (B2) 0.09 mg 7%
- Niacin (B3) 2.3 mg 14%
- Pantothenic acid (B5) 0.36 mg 7%
- Vitamin B6 0.18 mg 11%
- Vitamin B12 2 µg 83%
Minerals
- Calcium 15 mg 1%
- Iron 0.6 mg 3%
- Magnesium 29 mg 7%
- Phosphorus 180 mg 14%
- Potassium 300 mg 6%
- Zinc 0.4 mg 4%
- Selenium 51 µg 93%
Similar foods
- Ocean perch/redfishraw84 kcal / 100 g
- Golden redfishraw90 kcal / 100 g
- Cured redfishraw94 kcal / 100 g
- Redfish filletsimmered123 kcal / 100 g
- Gratinated redfishwith button mushroom sauce110 kcal / 100 g
- Red rockfishraw92 kcal / 100 g
- Atlantic ocean perchraw79 kcal / 100 g
- Red snapperflesh only, raw90 kcal / 100 g
- Pacific ocean perch rockfishmixed species, raw90 kcal / 100 g
- Ocean perchprepared in microwave oven, no ingredients added128 kcal / 100 g
Questions about Redfish
How do you cook redfish fillets in a pan?
Pat the fillets dry, season them and cook skin-side down in a lightly oiled hot pan for about 3–4 minutes; turn and cook for another 2–3 minutes, depending on thickness. They are ready when the flesh turns opaque and separates easily with a fork.
How long does redfish take to bake?
Bake redfish fillets at 200 °C for about 12–15 minutes, depending on their thickness. Add lemon, herbs and a little oil, and check that the centre is opaque and flakes easily.
How should you store fresh redfish?
Keep it covered in the coldest part of the fridge and cook it within a day of buying. For longer storage, wrap it well and freeze it; thaw it in the fridge before cooking.
What goes well with redfish?
Its mild, firm flesh works with lemon, parsley, dill or paprika. Serve it with boiled new potatoes and greens, or use it in fish tacos, chowder or a fish pie.
Can you use redfish instead of cod?
Yes. Redfish is a good substitute for cod in baked dishes, chowder and fish pie; its fillets are often thinner, so check them earlier to avoid overcooking.
Is redfish high in selenium?
Yes. Redfish is high in selenium, providing 51 µg per 100 g.
How much protein does redfish provide?
Redfish provides 18 g of protein per 100 g.
Source: CoFID (UK) 16-131 · per 100 g · carbohydrate per EU label, fibre excluded
