CULINARY INFO
Fish : Nutrition
"DISCLAIMER"
The information contained here is supplied for your interest only and further research may be required.
I have gathered it from many sources over many years. While I attempt to insure they are crossed referenced for accuracy,
I take no responsibility for mistakes - additions or corrections are welcomed.
Fish
With thanks to the Seafood Manual
(New Zealand Fishing Industry Board, 1991)
Fish is as useful a source of animal protein as meat. The oily fish,
such as sardines and salmon contain vitamins A and D in their flesh,
whereas in the white fish these are only present in the fish's liver.
The bones of sardines, whitebait and tinned salmon provide us with calcium
and phosphorous. Since all fish contain protein it is a good body building
food and oily fish is useful for energy and as a protective food. Because
of its fat content, oily fish is not as easy digested as white fish
and therefore not suited when cooking for the elderly.
Protein
Varies between species, from 12% - 25% per 100 grams, which is approx.
1/3 of an adults requirements. Proteins are needed by the body as they
are made up of amino acids, fish contains most of the essential amino
acids; arginine, histidine, isoleucine, leucine, lysine, methionine,
phenylalanine, threoline and valine. The only essential amino acid not
found in significant amounts is tryptophan. Non essential amino acids
are also present; cystenic, aspartic, serine, glumatic, proline, glycine,
alanini, tyrosine and taurine. Taurine is mainly found in octopus, squid
and other shellfish.
Oil and fat
Varies from species to species, ranging from 1 - 15%, but averages at
4%. These oils are mainly unsaturated fats and some are highly polyunsaturated.
Carbohydrates
Not found in fish but carbohydrate glycogen is found in shellfish.
Minerals
Phosphorous, fluoride, magnesium, iodine, calcium and potassium are
found, while trace elements of iron, zinc and selenium can also be found.
Vitamins
Some of the B group is found in fish; thiamine, riboflavin and niacin.
The liver of white fish contains vitamins A and D, while these vitamins
can also be found in the flesh of oily fish.
Calorie comparison per 100 gms
Fish 105
Chicken 165
Lamb leg 1 7.9
Sirloin 208
Pork 215
Protein comparison per 100 gms
Fish 17.4
Chicken 17.6
Lamb leg 180
Sirloin 16.6
Pork 15.9
Nutritional analysis of commercially available
N.Z. fin-fish species
Composition (g) and calculated gross energy per 100 gm net weight
of fillet
| FISH TYPE | Crude protein | Oil | Moisture | Ash | Kcal | Kjoule |
|
Alphonsino |
16.9 |
14.4 |
68.3 |
0.8 |
218 |
913 |
|
Albacore tuna |
26.4 |
4.7 |
67.5 |
1.4 |
181 |
758 |
|
Barracouta |
21.3 |
3.1 |
74.2 |
1.4 |
140 |
584 |
|
Black slickhead |
9.9 |
0.6 |
88.3 |
1.1 |
57 |
239 |
|
Blue cod |
18.1 |
0.8 |
79.9 |
1.3 |
102 |
425 |
|
Blue moki |
20.8 |
1.6 |
76.3 |
1.3 |
123 |
515 |
|
Blue mackerel |
22.3 |
10 |
66.3 |
1.4 |
209 |
875 |
|
Cardinal fish |
18.7 |
1.7 |
78.6 |
1 |
113 |
473 |
|
Common warehou |
20.8 |
4.4 |
73.5 |
1.3 |
149 |
624 |
|
Elephant fish |
22.5 |
1 |
75.3 |
1.2 |
126 |
529 |
|
Frostfish |
19.5 |
1.1 |
78.4 |
1.1 |
112 |
467 |
|
Gemfish |
19.9 |
2.8 |
76.3 |
1 |
130 |
542 |
|
Giant stargazer |
18.2 |
0.6 |
80.2 |
1 |
100 |
419 |
|
Grenadiers |
18.3 |
0.5 |
80.3 |
0.9 |
100 |
418 |
|
Grey mullet |
21.3 |
1.3 |
76.3 |
1.1 |
123 |
514 |
|
Hake |
16.4 |
1.6 |
81 |
1.1 |
100 |
419 |
|
Hapuka |
19.7 |
1.8 |
77 |
1.5 |
119 |
499 |
|
Hoki |
14.6 |
0.8 |
83.7 |
1 |
89 |
371 |
|
Jack mackerel |
19.8 |
7 |
71.9 |
1.3 |
168 |
704 |
|
Jack mackerel (NZ) |
20.9 |
3.3 |
74.4 |
1.4 |
139 |
584 |
|
Javelin fish |
16.7 |
0.8 |
81.7 |
0.8 |
94 |
394 |
|
John Dory |
20.6 |
0.8 |
77.5 |
1.1 |
209 |
874 |
|
Kahawai |
22.6 |
6.4 |
70 |
1 |
177 |
741 |
|
Kingfish |
21.4 |
1.2 |
76.3 |
1.2 |
123 |
513 |
|
Leatherjacket |
18.6 |
0.8 |
79.7 |
0.9 |
104 |
436 |
|
Lemon sole |
17.9 |
1.5 |
79.6 |
1 |
107 |
448 |
|
Ling |
19.9 |
0.8 |
78.3 |
1 |
111 |
464 |
|
Lookdown dory |
17.9 |
2.5 |
78.9 |
0.7 |
122 |
509 |
|
NZ sole |
19.4 |
1.2 |
78.4 |
1.1 |
112 |
469 |
|
Orange roughy |
14.7 |
8.5 |
75.9 |
0.9 |
156 |
651 |
|
Parore |
19.3 |
1.2 |
78.3 |
1.2 |
112 |
467 |
|
Pale ghostshark |
17.4 |
1.1 |
80.2 |
1.3 |
101 |
422 |
|
Pilchards |
20.8 |
4.1 |
73.3 |
1.8 |
146 |
612 |
|
Piper |
20.6 |
1.2 |
76.6 |
1.6 |
118 |
495 |
|
Rays beam |
21 |
1.5 |
75.6 |
1.9 |
123 |
516 |
|
Red cod |
17.2 |
0.7 |
80.8 |
1.3 |
96 |
401 |
|
Red gurnard |
19.8 |
0.9 |
78.1 |
1.1 |
111 |
466 |
|
Ribaldo |
17.9 |
0.5 |
80.5 |
0.9 |
98 |
409 |
|
Ridge scaled rat-tail |
17.4 |
0.6 |
81.2 |
0.9 |
96 |
402 |
|
Rig |
21.4 |
0.9 |
76.7 |
1.1 |
120 |
501 |
|
Rudderfish |
14.1 |
18.1 |
67 |
0.8 |
242 |
1011 |
|
Salmon (frsh water) |
19.7 |
2.9 |
75.8 |
1.6 |
129 |
542 |
|
Salmon (sea pen) |
19.2 |
7.2 |
72.4 |
1.3 |
167 |
698 |
|
Sand flounder |
17.3 |
0.8 |
80.8 |
1.1 |
97 |
408 |
|
School shark |
21.2 |
1 |
76.4 |
1.4 |
120 |
500 |
|
Sea perch |
15.8 |
0.6 |
82.8 |
0.9 |
88 |
368 |
|
Silver dory |
17.3 |
1.2 |
80.6 |
0.9 |
101 |
424 |
|
Silver warehou |
18.5 |
11 |
68.9 |
1.6 |
199 |
831 |
|
Skipjack tuna |
25.6 |
8.2 |
64.7 |
1.5 |
209 |
877 |
|
Slender tuna |
19.8 |
24.1 |
54.7 |
1.4 |
327 |
1369 |
|
Smooth oreo dory |
11.2 |
3.6 |
84.2 |
1 |
92 |
384 |
|
Snapper |
19.4 |
1.6 |
77.7 |
1.3 |
116 |
485 |
|
Southern blue whiting |
15.9 |
0.7 |
82.5 |
0.9 |
89 |
373 |
|
Spiny dogfish |
18.8 |
5.2 |
74.9 |
1.1 |
146 |
612 |
|
Swollenhead conger |
17.6 |
2.8 |
78.2 |
1.4 |
118 |
492 |
|
Terakihi |
20.5 |
2.9 |
75.4 |
1.2 |
134 |
559 |
|
Trevally |
20.4 |
2.7 |
76 |
0.9 |
131 |
549 |
|
White warehou |
15.1 |
12.1 |
71.5 |
1.3 |
191 |
800 |
|
Yellow belly flounder |
18.9 |
1.2 |
78.7 |
1.2 |
110 |
458 |
|
Yellow eyed mullet |
18.8 |
1.7 |
78.5 |
1 |
114 |
476 |
