Redfish
Sebastes spp.Clinical Encyclopedia
Redfish provides 130 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.
Redfish, known for its vibrant color and firm texture, is a popular seafood choice rich in protein and essential nutrients. It is often praised for its mild flavor and versatility in various culinary applications.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Redfish can be grilled, baked, or pan-seared. It is best enjoyed when cooked to an internal temperature of 145°F (63°C) to ensure safety and optimal flavor.
Smart Selection & Storage
Choose redfish with bright, clear eyes and firm flesh. The skin should be shiny and free of blemishes.
Store redfish in the refrigerator at 32°F (0°C) and consume within 1-2 days. For longer storage, freeze it.
Myths vs Realities
Healthy Recipes
Citrus Herb Grilled Redfish
This vibrant dish features redfish marinated in a zesty citrus and herb blend, grilled to perfection for a light and refreshing meal.
- 2 redfish fillets
- 1 orange, juiced
- 1 lemon, juiced
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- 1 tablespoon fresh parsley, chopped
- 1 tablespoon fresh dill, chopped
- Salt and pepper to taste
- 1. In a bowl, mix orange juice, lemon juice, olive oil, garlic, parsley, dill, salt, and pepper.
- 2. Marinate the redfish fillets in the mixture for at least 30 minutes.
- 3. Preheat the grill to medium-high heat and grill the fillets for 4-5 minutes on each side until cooked through.
Spicy Redfish Tacos with Avocado Salsa
These spicy redfish tacos are topped with a creamy avocado salsa, delivering a perfect balance of heat and freshness.
- 2 redfish fillets
- 1 teaspoon chili powder
- 1 teaspoon cumin
- Salt to taste
- 4 corn tortillas
- 1 avocado, diced
- 1/2 cup diced tomatoes
- 1/4 cup red onion, chopped
- 1 lime, juiced
- 1. Season the redfish fillets with chili powder, cumin, and salt.
- 2. Cook the fillets in a skillet over medium heat for about 4 minutes on each side.
- 3. In a bowl, combine avocado, tomatoes, onion, and lime juice for the salsa. Serve the fish in tortillas topped with the avocado salsa.
Redfish Quinoa Bowl with Spinach and Feta
A nutritious quinoa bowl featuring flaky redfish, fresh spinach, and tangy feta cheese, perfect for a wholesome meal.
- 2 redfish fillets
- 1 cup cooked quinoa
- 2 cups fresh spinach
- 1/2 cup feta cheese, crumbled
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. Season the redfish fillets with salt and pepper, then pan-sear in olive oil for 4-5 minutes per side.
- 2. In a bowl, layer cooked quinoa, fresh spinach, and top with the cooked redfish.
- 3. Sprinkle crumbled feta cheese over the bowl and serve warm.
Baked Redfish with Tomato Basil Salsa
This baked redfish is topped with a fresh tomato basil salsa, making it a flavorful and healthy option for dinner.
- 2 redfish fillets
- 1 cup cherry tomatoes, halved
- 1/4 cup fresh basil, chopped
- 2 tablespoons balsamic vinegar
- Salt and pepper to taste
- 1. Preheat the oven to 375°F (190°C).
- 2. Place redfish fillets on a baking sheet, season with salt and pepper, and bake for 15-20 minutes.
- 3. In a bowl, mix cherry tomatoes, basil, balsamic vinegar, salt, and pepper. Serve the salsa over the baked redfish.
Redfish and Vegetable Stir-Fry
A quick and colorful stir-fry featuring redfish and a medley of fresh vegetables, tossed in a light soy sauce.
- 2 redfish fillets, cut into chunks
- 1 bell pepper, sliced
- 1 zucchini, sliced
- 1 cup broccoli florets
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1 teaspoon ginger, minced
- 1. Heat sesame oil in a large skillet over medium-high heat. Add ginger and sauté for 1 minute.
- 2. Add redfish chunks and cook until they begin to brown, about 3-4 minutes.
- 3. Add vegetables and soy sauce, stir-fry for an additional 5-7 minutes until vegetables are tender.
Mediterranean Redfish Salad
This Mediterranean-inspired salad features grilled redfish over a bed of mixed greens, olives, and a lemon vinaigrette.
- 2 redfish fillets
- 4 cups mixed greens
- 1/2 cup Kalamata olives, pitted
- 1/4 cup red onion, thinly sliced
- 1/4 cup olive oil
- 2 tablespoons lemon juice
- Salt and pepper to taste
- 1. Grill the redfish fillets until cooked through, about 4-5 minutes per side.
- 2. In a large bowl, combine mixed greens, olives, and red onion.
- 3. Whisk together olive oil, lemon juice, salt, and pepper for the dressing. Top the salad with grilled redfish and drizzle with dressing.
Redfish with Mango Salsa
This dish features pan-seared redfish topped with a sweet and spicy mango salsa, perfect for a tropical twist.
- 2 redfish fillets
- 1 ripe mango, diced
- 1 jalapeño, minced
- 1/4 cup red onion, chopped
- 1 lime, juiced
- Salt and pepper to taste
- 1. Season redfish fillets with salt and pepper, then pan-sear in a skillet over medium heat for 4-5 minutes on each side.
- 2. In a bowl, combine mango, jalapeño, red onion, lime juice, salt, and pepper for the salsa.
- 3. Serve the redfish topped with mango salsa.
Lemon Garlic Redfish with Asparagus
A simple yet elegant dish featuring redfish baked with lemon and garlic, served alongside tender asparagus.
- 2 redfish fillets
- 1 bunch asparagus, trimmed
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- 1 lemon, sliced
- Salt and pepper to taste
- 1. Preheat the oven to 400°F (200°C).
- 2. Place redfish fillets and asparagus on a baking sheet, drizzle with olive oil, garlic, salt, and pepper.
- 3. Top with lemon slices and bake for 15-20 minutes until the fish is flaky and asparagus is tender.
Redfish Ceviche with Cilantro and Lime
This refreshing ceviche features fresh redfish marinated in lime juice with cilantro, tomatoes, and onions, perfect for a light appetizer.
- 2 redfish fillets, diced
- 1/2 cup lime juice
- 1/2 cup diced tomatoes
- 1/4 cup red onion, chopped
- 1/4 cup fresh cilantro, chopped
- Salt to taste
- 1. In a bowl, combine diced redfish and lime juice. Let it marinate for 30 minutes until the fish is opaque.
- 2. Add tomatoes, red onion, cilantro, and salt to the mixture. Stir gently to combine.
- 3. Serve chilled as an appetizer or light meal.
Redfish Stuffed Bell Peppers
These colorful bell peppers are stuffed with a flavorful mixture of redfish, brown rice, and spices, baked until tender.
- 2 redfish fillets, cooked and flaked
- 2 bell peppers, halved and seeded
- 1 cup cooked brown rice
- 1 teaspoon cumin
- 1 teaspoon paprika
- Salt and pepper to taste
- 1/2 cup shredded cheese (optional)
- 1. Preheat the oven to 375°F (190°C).
- 2. In a bowl, mix flaked redfish, cooked brown rice, cumin, paprika, salt, and pepper.
- 3. Stuff the bell pepper halves with the mixture, top with cheese if desired, and bake for 25-30 minutes until the peppers are tender.
Frequently Asked Questions (FAQ)
Is redfish safe to eat?
Yes, redfish is generally safe to eat, but be mindful of mercury levels and choose sustainably sourced options.
How should I cook redfish?
Redfish can be grilled, baked, or pan-seared. It pairs well with herbs and citrus.
What are the health benefits of eating redfish?
Redfish is high in protein, omega-3 fatty acids, and essential vitamins and minerals, promoting heart health and muscle maintenance.
Can I eat redfish if I'm allergic to other fish?
If you have a fish allergy, consult your healthcare provider before consuming redfish.
How can I tell if redfish is fresh?
Fresh redfish should have a mild scent, firm flesh, and bright, clear eyes.
What is the best way to store redfish?
Store redfish in the coldest part of the refrigerator and consume within 1-2 days or freeze for longer storage.
Does redfish contain omega-3 fatty acids?
Yes, redfish is a good source of omega-3 fatty acids, which are beneficial for heart and brain health.
What is the nutritional value of redfish?
Redfish is low in calories and high in protein, making it a nutritious choice for a balanced diet.