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🐟
Fish Calories
High-quality protein and omega-3 source
CALORIES
GI
POTASSIUM
FIBER
Fish Nutrition Facts
Selected: 100 g
128
KCAL / 100G
Carbs
0g
· 0%
Protein
20g
· 65%
Fat
4.8g
· 35%
Fiber
0g
Fish Vitamins & Minerals
Vitamins
B12
2.4µg · 100% DV
Vitamin D
5µg · 25% DV
B3
2.8mg · 18% DV
B6
0.3mg · 18% DV
Minerals
Selenium
32µg · 58% DV
Phosphorus
210mg · 30% DV
Iodine
35µg · 23% DV
Potassium ⭐
360mg · 11% DV
Fish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Fish Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Fish Contain Allergens?
Contains these allergens:
Which Diets Is Fish Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Fish Fat Profile
SATURATED
1.1g
MONOUNSATURATED
1.7g
POLYUNSATURATED
0.9g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Fish
Fish — Frequently Asked Questions
How can Yap fish be cooked without drying it out?
Cook fillets quickly over moderate to high heat and remove them as soon as the flesh turns opaque and flakes easily. Overcooking is the main reason fish becomes dry and tough.
Should Yap fish be washed before cooking?
No. Washing raw fish can spread bacteria through splashing water; pat it dry with paper towel instead, which also helps it brown better.
How long does Yap fish keep in the refrigerator?
Cook fresh fish on the day of purchase when possible, or within 1–2 days. Keep it sealed, well chilled, and separate from ready-to-eat foods.
Can Yap fish be frozen?
Yes, freeze it while it is very fresh in an airtight package. Thaw it in the refrigerator rather than at room temperature, and do not refreeze raw fish once it has thawed.
Is frozen Yap fish less nutritious than fresh fish?
Not necessarily. Fish frozen soon after catching can retain its quality and nutrients very well; an intact package and reliable cold storage matter more than whether it was sold fresh or frozen.
How can I reduce the fishy smell when cooking Yap fish?
Fresh fish should smell mild and clean, not sharply sour or ammonia-like. Lemon zest, herbs, garlic, ginger, and quick cooking can make its aroma more pleasant, but strong off-odours are a reason not to use it.
What foods pair well with Yap fish?
Lemon, leafy salads, roasted vegetables, herb sauces, yogurt-based dressings, and whole grains are versatile pairings. Adding colourful vegetables makes the meal more balanced and adds texture and freshness.
Is Yap fish a good meal after exercise?
It can be, because fish provides high-quality protein that supports muscle repair. After a demanding workout, pairing it with a carbohydrate food such as rice, potatoes, or bread can also help replenish energy stores.
How do I check Yap fish for bones safely?
After cooking, gently separate the flesh into flakes with a fork and feel through it carefully for fine pin bones. Take extra care when serving fish to children, and check each small portion before serving.
Who should be cautious about eating Yap fish?
Anyone with a fish allergy should avoid it, since cooking does not remove fish allergens. Pregnant or breastfeeding people and young children should follow local guidance on choosing lower-mercury fish, as mercury levels vary by species.
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Nutrition data compiled from USDA FoodData Central and scientific sources.