Fish, bluefish, cooked, dry heat
Whole food · Finfish and Shellfish Products
Photo: Wikipedia
Bluefish cooked with dry heat transforms into a firm, meaty steak with a pronounced, savory flavor often described as rich and slightly oily. Its texture is dense and flaky, holding up well to grilling or broiling. Nutritionally, it's a powerhouse of lean protein, delivering over 25 grams per 100g serving with virtually no carbohydrates.
Calorie split: 68% protein · 0% carbs · 32% fat
↓ Full nutrition💚 Why it's loved
People love bluefish for its bold, robust flavor that stands up to strong marinades and grilling, making it a favorite for seafood lovers who prefer a more substantial taste. Its versatility allows it to be the star of everything from simple broiled fillets to complex smoked preparations.
⚠️ Watch-outs & how to enjoy it better
Bluefish is a common allergen for those with fish allergies, and its strong, oily flavor can be overpowering for some palates. To mitigate the intensity, marinate in acidic ingredients like lemon or vinegar before cooking, or pair it with milder sides like steamed vegetables or a creamy sauce to balance the richness.
Key benefits
- Excellent source of complete, high-quality protein
- Very low in carbohydrates and sugars
- Provides essential omega-3 fatty acids
- Good source of B vitamins like niacin and B12
- Contains minerals like selenium and phosphorus
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Bluefish is one of the few fish that will actually change color, turning a brilliant blue-green, when it is excited or feeding.
Full nutrition (USDA data · scales with serving)
| Water | 62.6 g |
| Energy | 159 kcal |
| Energy | 665 kj |
| Protein | 25.7 g |
| Total lipid (fat) | 5.4 g |
| Ash | 1.3 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Calcium, Ca | 9.0 mg |
| Iron, Fe | 0.62 mg |
| Magnesium, Mg | 42.0 mg |
| Phosphorus, P | 291 mg |
| Potassium, K | 477 mg |
| Sodium, Na | 77.0 mg |
| Zinc, Zn | 1.0 mg |
| Copper, Cu | 0.07 mg |
| Manganese, Mn | 0.03 mg |
| Selenium, Se | 46.8 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.10 mg |
| Niacin | 7.2 mg |
| Pantothenic acid | 0.95 mg |
| Vitamin B-6 | 0.46 mg |
| Folate, total | 2.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 2.0 ug |
| Folate, DFE | 2.0 ug |
| Vitamin B-12 | 6.2 ug |
| Vitamin A, RAE | 138 ug |
| Retinol | 138 ug |
| Vitamin A, IU | 459 iu |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.2 g |
| SFA 14:0 | 0.23 g |
| SFA 16:0 | 0.74 g |
| SFA 18:0 | 0.20 g |
| Fatty acids, total monounsaturated | 2.3 g |
| MUFA 16:1 | 0.35 g |
| MUFA 18:1 | 0.88 g |
| MUFA 20:1 | 0.44 g |
| MUFA 22:1 | 0.63 g |
| Fatty acids, total polyunsaturated | 1.4 g |
| PUFA 18:2 | 0.08 g |
| PUFA 18:4 | 0.21 g |
| PUFA 20:5 n-3 (EPA) | 0.32 g |
| PUFA 22:5 n-3 (DPA) | 0.08 g |
| PUFA 22:6 n-3 (DHA) | 0.67 g |
| Cholesterol | 76.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.29 g |
| Threonine | 1.1 g |
| Isoleucine | 1.2 g |
| Leucine | 2.1 g |
| Lysine | 2.4 g |
| Methionine | 0.76 g |
| Cystine | 0.28 g |
| Phenylalanine | 1.0 g |
| Tyrosine | 0.87 g |
| Valine | 1.3 g |
| Arginine | 1.5 g |
| Histidine | 0.76 g |
| Alanine | 1.6 g |
| Aspartic acid | 2.6 g |
| Glutamic acid | 3.8 g |
| Glycine | 1.2 g |
| Proline | 0.91 g |
| Serine | 1.0 g |
FAQ
What does bluefish taste like?
Bluefish has a strong, pronounced, and savory flavor with a noticeable oily richness. It's much more robust than mild white fish like cod or haddock.
Is bluefish healthy?
Yes, it's very healthy. It's an excellent source of lean protein, low in carbs, and provides beneficial omega-3 fatty acids and important vitamins and minerals.
How should I cook bluefish?
Its firm texture makes it ideal for high-heat methods like grilling, broiling, or pan-searing. It also smokes exceptionally well. Avoid overcooking to prevent it from becoming dry.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.59 kcal/g · 65% calories from protein · 0.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.16 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.