Fish, bluefish, raw
Whole food · Finfish and Shellfish Products
Photo: Wikipedia
Bluefish is a robust, oily saltwater fish with a rich, dark flesh that has a pronounced, almost 'meaty' flavor and a firm, flaky texture when cooked. It's a nutritional powerhouse, packing over 20 grams of high-quality protein and a significant dose of heart-healthy omega-3 fatty acids per 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, savory flavor that stands up to strong seasonings and grilling, making it a favorite among those who prefer a more substantial fish. Its versatility shines in everything from smoked preparations to pan-seared fillets, and it holds a special place in coastal New England and Mid-Atlantic culinary traditions.
⚠️ Watch-outs & how to enjoy it better
Bluefish can have a strong, oily flavor that some find overpowering, and its high oil content can make it prone to becoming dry or tough if overcooked. As a larger predatory fish, it may contain higher levels of environmental contaminants like mercury; pregnant women and young children should consult dietary guidelines and consider smaller, lower-mercury fish alternatives. To mitigate strong flavors, marinate in acidic ingredients like lemon juice or vinegar, and use a meat thermometer to avoid overcooking.
Key benefits
- Excellent source of complete protein for muscle maintenance
- Rich in long-chain omega-3 fatty acids (EPA & DHA)
- Provides essential vitamins like B12 and niacin
- Good source of minerals including selenium and phosphorus
- Low in saturated fat and contains zero carbohydrates
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Bluefish is one of the few fish that is almost always sold with its head on, as the head contains a lot of flavorful fat that is prized for making rich stocks and sauces.
Full nutrition (USDA data · scales with serving)
| Water | 70.9 g |
| Energy | 124 kcal |
| Energy | 519 kj |
| Protein | 20.0 g |
| Total lipid (fat) | 4.2 g |
| Ash | 1.0 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Calcium, Ca | 7.0 mg |
| Iron, Fe | 0.48 mg |
| Magnesium, Mg | 33.0 mg |
| Phosphorus, P | 227 mg |
| Potassium, K | 372 mg |
| Sodium, Na | 60.0 mg |
| Zinc, Zn | 0.81 mg |
| Copper, Cu | 0.05 mg |
| Manganese, Mn | 0.02 mg |
| Selenium, Se | 36.5 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.08 mg |
| Niacin | 6.0 mg |
| Pantothenic acid | 0.83 mg |
| Vitamin B-6 | 0.40 mg |
| Folate, total | 2.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 2.0 ug |
| Folate, DFE | 2.0 ug |
| Vitamin B-12 | 5.4 ug |
| Vitamin A, RAE | 120 ug |
| Retinol | 120 ug |
| Vitamin A, IU | 398 iu |
| Alcohol, ethyl | 0.00 g |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.92 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.18 g |
| SFA 16:0 | 0.58 g |
| SFA 18:0 | 0.16 g |
| Fatty acids, total monounsaturated | 1.8 g |
| MUFA 16:1 | 0.28 g |
| MUFA 18:1 | 0.68 g |
| MUFA 20:1 | 0.34 g |
| MUFA 22:1 | 0.49 g |
| Fatty acids, total polyunsaturated | 1.1 g |
| PUFA 18:2 | 0.06 g |
| PUFA 18:3 | 0.00 g |
| PUFA 18:4 | 0.17 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.25 g |
| PUFA 22:5 n-3 (DPA) | 0.06 g |
| PUFA 22:6 n-3 (DHA) | 0.52 g |
| Cholesterol | 59.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.22 g |
| Threonine | 0.88 g |
| Isoleucine | 0.92 g |
| Leucine | 1.6 g |
| Lysine | 1.8 g |
| Methionine | 0.59 g |
| Cystine | 0.21 g |
| Phenylalanine | 0.78 g |
| Tyrosine | 0.68 g |
| Valine | 1.0 g |
| Arginine | 1.2 g |
| Histidine | 0.59 g |
| Alanine | 1.2 g |
| Aspartic acid | 2.1 g |
| Glutamic acid | 3.0 g |
| Glycine | 0.96 g |
| Proline | 0.71 g |
| Serine | 0.82 g |
FAQ
How do I get rid of the strong 'fishy' taste in bluefish?
The strong flavor comes from its high oil content. Soaking the fillets in milk or a saltwater brine for 30 minutes before cooking can help mellow it. Marinating in acidic mixtures (citrus, vinegar) or using bold flavors like garlic, ginger, and herbs also complements and balances its robust taste.
What's the best way to cook bluefish to keep it moist?
Because it's lean in some parts but oily in others, quick, high-heat methods are ideal. Grilling, broiling, or pan-searing over medium-high heat for a short time prevents drying. Baking en papillote (in parchment) with vegetables and a splash of liquid steams it gently. Always avoid overcooking; it's done when the flesh just turns opaque and flakes easily.
Is bluefish sustainable to eat?
Sustainability varies by region and fishery. In the U.S., bluefish stocks are generally considered well-managed, but it's best to check guides like the Monterey Bay Aquarium Seafood Watch for the most current recommendations based on where and how it was caught.
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 1.24 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.