Fish, monkfish, cooked, dry heat
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 1 MG | 1% | |
| Thiamin | 0.0 MG | 2% | |
| Riboflavin | 0.1 MG | 6% | |
| Niacin | 2.6 MG | 16% | |
| Pantothenic acid | 0.2 MG | 3% | |
| Vitamin B-6 | 0.3 MG | 16% | |
| Folate, total | 8 UG | 2% | |
| Vitamin B-12 | 1.0 UG | 43% | |
| Vitamin A, RAE | 14 UG | 2% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 10 MG | 1% | |
| Iron, Fe | 0.4 MG | 2% | |
| Magnesium, Mg | 27 MG | 6% | |
| Phosphorus, P | 256 MG | 20% | |
| Potassium, K | 513 MG | 11% | |
| Sodium, Na | 23 MG | 1% | |
| Zinc, Zn | 0.5 MG | 5% | |
| Copper, Cu | 0.0 MG | 4% | |
| Manganese, Mn | 0.0 MG | 1% | |
| Selenium, Se | 46.8 UG | 85% |
Nutrition Highlights
- Low in calories with 97 kcal per 100g.
- Good source of protein with 18.6g per 100g.
- Very low in fat (2.0g per 100g).
- Good source of Phosphorus, P (20% DV).
- Rich source of Selenium, Se (85% of Daily Value per 100g).
- Good source of Vitamin B-12 (43% DV).
About Fish, monkfish, cooked, dry heat
Monkfish is a firm, white-fleshed fish known for its mild, slightly sweet flavor and dense texture that holds up well to various cooking methods. Often compared to lobster in taste and mouthfeel, monkfish is a lean protein source that provides nearly 19 grams of protein per 100-gram serving with minimal fat content. This makes it an excellent choice for those looking to maintain or build muscle while keeping calorie intake moderate. The fish is also free from carbohydrates and fiber, making it suitable for low-carb and ketogenic diets. While monkfish contains small amounts of omega-3 fatty acids, it's not as rich in these heart-healthy fats as fattier fish like salmon or mackerel.
In the kitchen, monkfish's sturdy texture makes it versatile and forgiving to cook. It's commonly prepared by grilling, roasting, or pan-searing, often with simple seasonings to let its natural flavor shine. The fish is frequently used in Mediterranean and French cuisines, appearing in dishes like bouillabaisse or wrapped in prosciutto for added richness. Monkfish tails are the most commonly used part, as the fish's large head and wide mouth make the rest of the body less practical for cooking. When preparing monkfish, it's important to remove the tough, inedible membrane before cooking to ensure the best texture. Its ability to absorb flavors well also makes it an excellent candidate for marinades and spice rubs, allowing for creative culinary applications while maintaining its nutritional benefits.
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