Home/Fish/Chain Pickerel Fillet
Back to Home
Chain Pickerel Fillet
Fish
Nutri-ScoreA

Chain Pickerel Fillet

Esox niger

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Chain Pickerel Fillet provides 120 kcal, 23g of protein, 0g of carbohydrates, and 0g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

The chain pickerel fillet is a lean fish known for its mild flavor and firm texture, making it a popular choice for various culinary applications. Rich in protein and essential nutrients, it supports muscle health and overall well-being.

Also known as:
Northern PikePickerel
Scientific NameEsox niger
Region of OriginNorth America
Popular Comparisons:
Chain Pickerel FilletChain Pickerel FilletVSAlaska Plaice FilletAlaska Plaice FilletChain Pickerel FilletChain Pickerel FilletVSAlbacore TunaAlbacore TunaChain Pickerel FilletChain Pickerel FilletVSAlbacore White TunaAlbacore White TunaChain Pickerel FilletChain Pickerel FilletVSAlbacore White Tuna LoinAlbacore White Tuna LoinChain Pickerel FilletChain Pickerel FilletVSAmberjack Yellowtail FilletAmberjack Yellowtail FilletChain Pickerel FilletChain Pickerel FilletVSAmerican PlaiceAmerican PlaiceChain Pickerel FilletChain Pickerel FilletVSAmerican Plaice FilletAmerican Plaice FilletChain Pickerel FilletChain Pickerel FilletVSAnchoviesAnchoviesChain Pickerel FilletChain Pickerel FilletVSArctic CharArctic CharChain Pickerel FilletChain Pickerel FilletVSArctic Char FilletArctic Char Fillet

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories120 kcal
Water
75%
Fiber0g
Total25.0g
Protein
23g(92%)
Fats
2g(8%)
Carbohydrates
0g(0%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin B122.4 µg (100%)
Vitamin D1 µg (5%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Selenium20 µg (36%)
Phosphorus200 mg (29%)
Minerals with less than 2% DVNone registered

Health Benefits

✓High in protein, chain pickerel fillet supports muscle growth and repair, making it an excellent choice for athletes and active individuals.
✓Rich in omega-3 fatty acids, it promotes heart health by reducing inflammation and improving cholesterol levels.
✓Contains essential vitamins and minerals, including Vitamin B12 and selenium, which are crucial for energy metabolism and immune function.
✓Low in calories and fat, making it a suitable option for weight management and healthy eating.

Possible Risks & Side Effects

!May contain environmental contaminants such as mercury; pregnant women and young children should limit consumption.
!Some individuals may experience allergic reactions to fish; consult a healthcare provider if unsure.

How to Prepare & Consume

Best prepared by grilling, baking, or pan-searing to retain moisture and flavor. Avoid overcooking to prevent dryness.

Smart Selection & Storage

How to Select

Choose fillets that are firm, moist, and have a fresh ocean smell. Avoid any that appear discolored or have a strong fishy odor.

How to Store

Store in the coldest part of the refrigerator and consume within 1-2 days. For longer storage, freeze in an airtight container.

Myths vs Realities

MythAll fish are high in mercury.
RealityWhile some fish contain mercury, chain pickerel is generally considered safe in moderation.
MythFish is not a good source of protein.
RealityFish, including chain pickerel, is an excellent source of high-quality protein.
MythYou can't eat fish if you're allergic to shellfish.
RealityFish and shellfish allergies are different; consult a doctor for personalized advice.

Healthy Recipes

Grilled Chain Pickerel with Lemon-Dill Quinoa

A light and refreshing dish featuring grilled chain pickerel fillets served over a bed of lemon-dill quinoa, perfect for a healthy dinner.

Ingredients
  • 2 chain pickerel fillets
  • 1 cup quinoa
  • 2 cups vegetable broth
  • 1 lemon (zested and juiced)
  • 2 tablespoons fresh dill, chopped
  • Salt and pepper to taste
  • 1 tablespoon olive oil
Instructions
  1. 1. Rinse quinoa under cold water and cook in vegetable broth according to package instructions.
  2. 2. While quinoa cooks, season chain pickerel fillets with olive oil, salt, and pepper, then grill for 4-5 minutes on each side until cooked through.
  3. 3. Mix cooked quinoa with lemon zest, lemon juice, and dill before serving the grilled fillets on top.

Baked Chain Pickerel with Herb Crust

A healthy baked dish where chain pickerel fillets are coated in a flavorful herb crust, making it a nutritious and delicious meal.

Ingredients
  • 2 chain pickerel fillets
  • 1/2 cup whole wheat breadcrumbs
  • 2 tablespoons parsley, chopped
  • 1 tablespoon thyme, chopped
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. Mix breadcrumbs, parsley, thyme, olive oil, salt, and pepper in a bowl.
  3. 3. Place fillets on a baking sheet, top with the herb mixture, and bake for 15-20 minutes until the fish is flaky.

Chain Pickerel Tacos with Avocado Salsa

Delicious and healthy tacos filled with grilled chain pickerel and topped with a fresh avocado salsa, perfect for a light lunch.

Ingredients
  • 2 chain pickerel fillets
  • 4 corn tortillas
  • 1 avocado, diced
  • 1 tomato, diced
  • 1/4 red onion, diced
  • Juice of 1 lime
  • Salt and pepper to taste
Instructions
  1. 1. Grill chain pickerel fillets for 4-5 minutes on each side until cooked through.
  2. 2. In a bowl, combine avocado, tomato, onion, lime juice, salt, and pepper to make the salsa.
  3. 3. Warm tortillas, fill with pickerel, and top with avocado salsa before serving.

Chain Pickerel Stir-Fry with Vegetables

A quick and nutritious stir-fry featuring chain pickerel fillets and a colorful mix of vegetables, perfect for a weeknight dinner.

Ingredients
  • 2 chain pickerel fillets, cut into bite-sized pieces
  • 1 bell pepper, sliced
  • 1 cup broccoli florets
  • 1 carrot, julienned
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 tablespoon ginger, minced
Instructions
  1. 1. Heat sesame oil in a pan over medium-high heat and add ginger, cooking for 1 minute.
  2. 2. Add chain pickerel pieces and cook until lightly browned, about 3-4 minutes.
  3. 3. Stir in vegetables and soy sauce, cooking until vegetables are tender-crisp, about 5 minutes.

Chain Pickerel Salad with Citrus Vinaigrette

A vibrant salad featuring grilled chain pickerel fillets served on a bed of mixed greens with a zesty citrus vinaigrette.

Ingredients
  • 2 chain pickerel fillets
  • 4 cups mixed greens
  • 1 orange, segmented
  • 1/4 cup walnuts, toasted
  • 2 tablespoons olive oil
  • Juice of 1 lemon
  • Salt and pepper to taste
Instructions
  1. 1. Grill chain pickerel fillets for 4-5 minutes on each side until cooked through.
  2. 2. In a bowl, whisk together olive oil, lemon juice, salt, and pepper to make the vinaigrette.
  3. 3. Toss mixed greens, orange segments, and walnuts with the vinaigrette, then top with grilled pickerel.

Chain Pickerel Curry with Coconut Milk

A flavorful and creamy curry made with chain pickerel fillets and coconut milk, served over brown rice for a wholesome meal.

Ingredients
  • 2 chain pickerel fillets, cut into chunks
  • 1 can coconut milk
  • 1 tablespoon red curry paste
  • 1 cup spinach
  • 1 tablespoon olive oil
  • 1 cup brown rice
  • Salt to taste
Instructions
  1. 1. Cook brown rice according to package instructions.
  2. 2. In a pan, heat olive oil and add red curry paste, cooking for 1 minute before adding coconut milk.
  3. 3. Add chain pickerel chunks and spinach, simmering until fish is cooked through, about 5-7 minutes.

Chain Pickerel Ceviche with Mango

A refreshing ceviche made with fresh chain pickerel fillets, marinated in citrus juices and mixed with mango for a tropical twist.

Ingredients
  • 2 chain pickerel fillets, diced
  • Juice of 2 limes
  • 1 mango, diced
  • 1/2 red onion, finely chopped
  • 1 jalapeño, minced
  • Salt and cilantro to taste
Instructions
  1. 1. In a bowl, combine diced pickerel with lime juice and let marinate for 30 minutes.
  2. 2. Add mango, red onion, jalapeño, salt, and cilantro, mixing well.
  3. 3. Serve chilled as an appetizer or light meal.

Chain Pickerel and Vegetable Skewers

Grilled skewers featuring marinated chain pickerel fillets and seasonal vegetables, perfect for a healthy barbecue.

Ingredients
  • 2 chain pickerel fillets, cut into cubes
  • 1 zucchini, sliced
  • 1 bell pepper, cubed
  • 1 red onion, cubed
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, mix olive oil, lemon juice, salt, and pepper, then add chain pickerel and vegetables to marinate for 30 minutes.
  2. 2. Thread fish and vegetables onto skewers and grill for 8-10 minutes, turning occasionally until cooked through.
  3. 3. Serve hot with a side of your choice.

Chain Pickerel Pasta with Spinach and Garlic

A healthy pasta dish featuring chain pickerel fillets sautéed with garlic and spinach, tossed with whole wheat pasta for a nutritious meal.

Ingredients
  • 2 chain pickerel fillets
  • 8 oz whole wheat pasta
  • 2 cups spinach
  • 3 cloves garlic, minced
  • 2 tablespoons olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Cook whole wheat pasta according to package instructions.
  2. 2. In a skillet, heat olive oil and sauté garlic until fragrant, then add chain pickerel and cook until flaky.
  3. 3. Add spinach and cooked pasta, tossing everything together with salt and pepper before serving.

Chain Pickerel Soup with Vegetables

A hearty and nutritious soup made with chain pickerel fillets and a variety of vegetables, perfect for a comforting meal.

Ingredients
  • 2 chain pickerel fillets, diced
  • 4 cups vegetable broth
  • 1 carrot, diced
  • 1 celery stalk, diced
  • 1 potato, diced
  • 1 teaspoon thyme
  • Salt and pepper to taste
Instructions
  1. 1. In a pot, bring vegetable broth to a boil and add carrots, celery, and potatoes, cooking until tender.
  2. 2. Add chain pickerel and thyme, simmering until fish is cooked through, about 5 minutes.
  3. 3. Season with salt and pepper before serving hot.

Frequently Asked Questions (FAQ)

Is chain pickerel fillet healthy?

Yes, it is low in calories and high in protein, making it a healthy choice.

How should I cook chain pickerel fillet?

It can be grilled, baked, or pan-seared for the best flavor and texture.

What are the nutritional benefits of chain pickerel?

It is rich in protein, omega-3 fatty acids, and essential vitamins and minerals.

Can I eat chain pickerel if I'm allergic to fish?

If you have a fish allergy, you should avoid chain pickerel and consult a healthcare provider.

How do I know if chain pickerel is fresh?

Look for clear eyes, firm flesh, and a mild ocean smell.

What is the best way to store chain pickerel fillet?

Store it in the refrigerator and consume within 1-2 days or freeze for longer storage.

Can I substitute chain pickerel with other fish?

Yes, other mild white fish like cod or tilapia can be used as substitutes.

Is chain pickerel sustainable?

Sustainability varies by region; check local guidelines for sustainable fishing practices.

Related Superfoods
Abalone Fresh Abalone Aged Blue Cheese
Comparisons
Chain Pickerel Fillet vs Alaska Plaice Fillet Chain Pickerel Fillet vs Albacore Tuna Chain Pickerel Fillet vs Albacore Tuna
Nutrients
Protein in Chain Pickerel Fillet Calories in Chain Pickerel Fillet Vitamin-c in Chain Pickerel Fillet Magnesium in Chain Pickerel Fillet
Featured Guides
Health Benefits of Chain Pickerel Fillet Healthy Recipes with Chain Pickerel Fillet
Rankings
Fish high in vitamin-b12 Fish high in protein Fish low in carbohidratos Fish low in índice glucémico