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Grass Carp Fillet
Fish
Nutri-ScoreA

Grass Carp Fillet

Ctenopharyngodon idella

Clinical Encyclopedia

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

Grass Carp Fillet provides 120 kcal, 20g 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.

Grass carp fillet is a lean fish rich in protein and essential nutrients, making it an excellent choice for a healthy diet. It is low in fat and carbohydrates, providing a nutritious option for those looking to maintain a balanced diet.

Also known as:
Ctenopharyngodon idellaWhite Amur
Scientific NameCtenopharyngodon idella
Region of OriginChina
Popular Comparisons:
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Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories120 kcal
Water
75%
Fiber0g
Total24.0g
Protein
20g(83%)
Fats
4g(17%)
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)
Selenium30 µg (55%)
Phosphorus200 mg (20%)
Minerals with less than 2% DVNone registered

Health Benefits

✓High in protein, grass carp fillet supports muscle growth and repair, making it ideal for athletes and active individuals.
✓Rich in omega-3 fatty acids, it promotes heart health by reducing inflammation and lowering blood pressure.
✓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

!Individuals with fish allergies should avoid consuming grass carp fillet to prevent allergic reactions.
!Overconsumption of fish may lead to exposure to environmental contaminants; moderation is key.

How to Prepare & Consume

Grass carp fillet can be grilled, baked, or steamed to preserve its delicate flavor and nutritional value. It is best enjoyed with light seasoning or paired with vegetables.

Smart Selection & Storage

How to Select

Choose fillets that are firm, moist, and have a mild scent. Avoid any that appear discolored or have a strong fishy odor.

How to Store

Keep grass carp fillet refrigerated and consume within two days. For longer storage, freeze it in an airtight container.

Myths vs Realities

MythAll fish are high in mercury.
RealityGrass carp fillet is low in mercury compared to larger fish species.
MythFish is not a good source of protein.
RealityFish, including grass carp, is an excellent source of high-quality protein.
MythYou should avoid eating fish if you're pregnant.
RealityMany fish, including grass carp, can be safely consumed in moderation during pregnancy.

Healthy Recipes

Lemon Herb Grilled Grass Carp

This zesty grilled grass carp fillet is marinated in a refreshing lemon and herb mixture, perfect for a light summer meal.

Ingredients
  • 2 grass carp fillets
  • 1 lemon (juiced)
  • 2 tablespoons olive oil
  • 1 tablespoon fresh parsley (chopped)
  • 1 teaspoon garlic (minced)
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, mix lemon juice, olive oil, parsley, garlic, salt, and pepper.
  2. 2. Marinate the grass carp fillets in the mixture for at least 30 minutes.
  3. 3. Preheat the grill and cook the fillets for 4-5 minutes on each side until cooked through.

Spicy Grass Carp Tacos

These vibrant tacos feature grilled grass carp fillets topped with a spicy mango salsa for a tropical twist.

Ingredients
  • 2 grass carp fillets
  • 1 tablespoon chili powder
  • 1 teaspoon cumin
  • 4 corn tortillas
  • 1 cup mango (diced)
  • 1/2 red onion (chopped)
  • 1 jalapeño (finely chopped)
  • Juice of 1 lime
  • Salt to taste
Instructions
  1. 1. Rub the grass carp fillets with chili powder, cumin, and salt.
  2. 2. Grill the fillets for about 4 minutes on each side until flaky.
  3. 3. In a bowl, combine mango, red onion, jalapeño, lime juice, and salt to make the salsa. Serve the fish in tortillas topped with salsa.

Grass Carp Fillet Stir-Fry

A quick and nutritious stir-fry featuring grass carp fillets and colorful vegetables, perfect for a weeknight dinner.

Ingredients
  • 2 grass carp fillets (sliced into strips)
  • 1 bell pepper (sliced)
  • 1 cup broccoli florets
  • 2 carrots (julienned)
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 teaspoon ginger (grated)
  • 2 green onions (sliced)
Instructions
  1. 1. Heat sesame oil in a pan over medium heat and add ginger.
  2. 2. Add the sliced grass carp and cook for 3-4 minutes until just cooked.
  3. 3. Stir in the vegetables and soy sauce, cooking until vegetables are tender-crisp.

Baked Grass Carp with Quinoa and Spinach

This wholesome dish features baked grass carp fillets served over a bed of quinoa and sautéed spinach for a complete meal.

Ingredients
  • 2 grass carp fillets
  • 1 cup quinoa
  • 2 cups vegetable broth
  • 2 cups fresh spinach
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C). Season the grass carp fillets with salt and pepper and place them in a baking dish.
  2. 2. Bake for 15-20 minutes until cooked through.
  3. 3. Cook quinoa in vegetable broth according to package instructions. Sauté spinach in olive oil until wilted, then serve the fish over quinoa and spinach.

Grass Carp Ceviche

A refreshing ceviche made with fresh grass carp fillet, marinated in citrus juices and mixed with vibrant vegetables.

Ingredients
  • 2 grass carp fillets (diced)
  • Juice of 2 limes
  • 1/2 red onion (finely chopped)
  • 1 tomato (diced)
  • 1 avocado (diced)
  • 1/2 cup cilantro (chopped)
  • Salt to taste
Instructions
  1. 1. In a bowl, combine diced grass carp and lime juice. Let it marinate for 30 minutes until the fish is opaque.
  2. 2. Add red onion, tomato, avocado, cilantro, and salt, mixing gently.
  3. 3. Serve chilled with tortilla chips or on lettuce leaves.

Grass Carp Fillet with Avocado Salsa

Pan-seared grass carp fillets topped with a creamy avocado salsa, offering a delightful blend of flavors and textures.

Ingredients
  • 2 grass carp fillets
  • 1 avocado (diced)
  • 1/2 cup cherry tomatoes (halved)
  • 1/4 red onion (finely chopped)
  • Juice of 1 lime
  • Salt and pepper to taste
Instructions
  1. 1. Season the grass carp fillets with salt and pepper, then pan-sear in a skillet for 4-5 minutes on each side.
  2. 2. In a bowl, mix avocado, cherry tomatoes, red onion, lime juice, salt, and pepper.
  3. 3. Top the cooked fillets with the avocado salsa and serve.

Grass Carp Fillet Salad with Citrus Dressing

A vibrant salad featuring grilled grass carp fillets on a bed of mixed greens, drizzled with a tangy citrus dressing.

Ingredients
  • 2 grass carp fillets
  • 4 cups mixed salad greens
  • 1 orange (juiced)
  • 1 tablespoon olive oil
  • 1 teaspoon honey
  • Salt and pepper to taste
Instructions
  1. 1. Grill the grass carp fillets for 4-5 minutes on each side until cooked through.
  2. 2. In a small bowl, whisk together orange juice, olive oil, honey, salt, and pepper.
  3. 3. Serve the grilled fish over mixed greens, drizzled with the citrus dressing.

Grass Carp Fillet Curry

A fragrant and flavorful curry made with grass carp fillets and coconut milk, served over brown rice for a satisfying meal.

Ingredients
  • 2 grass carp fillets (cut into chunks)
  • 1 can coconut milk
  • 2 tablespoons curry paste
  • 1 cup bell peppers (sliced)
  • 1 cup spinach
  • 2 cups brown rice
  • Salt to taste
Instructions
  1. 1. Cook brown rice according to package instructions.
  2. 2. In a pot, combine coconut milk and curry paste, bringing to a simmer. Add grass carp, bell peppers, and salt, cooking until fish is done.
  3. 3. Stir in spinach until wilted and serve over brown rice.

Grass Carp Fillet with Roasted Vegetables

Oven-roasted grass carp fillets served with a medley of seasonal vegetables for a nutritious and colorful dish.

Ingredients
  • 2 grass carp fillets
  • 1 zucchini (sliced)
  • 1 bell pepper (sliced)
  • 1 cup cherry tomatoes
  • 2 tablespoons olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 400°F (200°C). Toss vegetables with olive oil, salt, and pepper, spreading them on a baking sheet.
  2. 2. Place grass carp fillets on the same sheet and roast for 15-20 minutes until everything is cooked through.
  3. 3. Serve the fish alongside the roasted vegetables.

Grass Carp Fillet with Garlic Lemon Butter

A rich yet healthy dish featuring grass carp fillets sautéed in a garlic lemon butter sauce, served with steamed asparagus.

Ingredients
  • 2 grass carp fillets
  • 2 tablespoons butter
  • 2 cloves garlic (minced)
  • Juice of 1 lemon
  • 1 bunch asparagus
  • Salt and pepper to taste
Instructions
  1. 1. In a skillet, melt butter and sauté garlic until fragrant. Add grass carp fillets, cooking for 4-5 minutes on each side.
  2. 2. Add lemon juice and season with salt and pepper.
  3. 3. Steam asparagus until tender and serve alongside the fish.

Frequently Asked Questions (FAQ)

Is grass carp fillet healthy?

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

How should I cook grass carp fillet?

It can be grilled, baked, or steamed for the best flavor and nutrition.

What are the nutritional benefits of grass carp fillet?

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

Can I eat grass carp fillet if I have a fish allergy?

No, individuals with fish allergies should avoid it.

Where does grass carp fillet come from?

It is originally from China and is widely farmed in various countries.

How can I store grass carp fillet?

Store it in the refrigerator for up to two days or freeze it for longer storage.

What is the best way to season grass carp fillet?

Light seasoning with herbs, lemon, or spices enhances its natural flavor.

Is grass carp fillet sustainable?

Farmed grass carp is generally considered a sustainable seafood choice.

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Comparisons
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Nutrients
Protein in Grass Carp Fillet Calories in Grass Carp Fillet Vitamin-c in Grass Carp Fillet Magnesium in Grass Carp Fillet
Featured Guides
Health Benefits of Grass Carp Fillet Healthy Recipes with Grass Carp Fillet
Rankings
Fish high in vitamin-b12 Fish high in selenium Fish low in carbohidratos Fish low in índice glucémico