Fish, rockfish, Pacific, mixed species, raw
Whole food · Finfish and Shellfish Products
Pacific rockfish is a lean, mild-flavored white fish with a delicate, slightly sweet taste and a firm, flaky texture that holds up beautifully to various cooking methods. Its pristine white flesh is prized for its clean, ocean-fresh flavor without being overly 'fishy.' With an impressive 18.36 grams of protein per 100 grams and virtually no fat, it's a powerhouse of lean nutrition.
Calorie split: 86% protein · 0% carbs · 14% fat
↓ Full nutrition💚 Why it's loved
People love Pacific rockfish for its versatility and mild, crowd-pleasing flavor that acts as a blank canvas for bold seasonings and delicate sauces alike. Its firm texture makes it ideal for everything from crispy pan-searing to gentle poaching, and it's a staple in sustainable seafood cuisines along the Pacific coast.
⚠️ Watch-outs & how to enjoy it better
As a common finfish, rockfish is a major allergen for those with fish allergies, and it should be strictly avoided by anyone with that sensitivity. Its very lean profile means it can dry out quickly if overcooked; to counteract this, use moist-heat methods like steaming or poaching, or cook it briefly at high heat and baste with a small amount of healthy fat like olive oil.
Key benefits
- Excellent source of high-quality, complete protein for muscle maintenance.
- Very low in fat and calories, supporting weight management goals.
- Provides essential nutrients like selenium and B vitamins.
- Naturally free of carbohydrates and sugars.
- A sustainable seafood choice when sourced from well-managed fisheries.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Despite its name, 'rockfish' refers to over 70 different species in the genus Sebastes, many of which are deep-water dwellers that can live for over 100 years.
Full nutrition (USDA data · scales with serving)
| Water | 79.1 g |
| Energy | 90.0 kcal |
| Energy | 378 kj |
| Protein | 18.4 g |
| Total lipid (fat) | 1.3 g |
| Ash | 1.3 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Fructose | 0.00 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Starch | 0.00 g |
| Calcium, Ca | 14.0 mg |
| Iron, Fe | 0.30 mg |
| Magnesium, Mg | 27.0 mg |
| Phosphorus, P | 205 mg |
| Potassium, K | 386 mg |
| Sodium, Na | 74.0 mg |
| Zinc, Zn | 0.36 mg |
| Copper, Cu | 0.03 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 63.0 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.02 mg |
| Riboflavin | 0.19 mg |
| Niacin | 2.4 mg |
| Pantothenic acid | 0.33 mg |
| Vitamin B-6 | 0.21 mg |
| Folate, total | 9.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 9.0 ug |
| Folate, DFE | 9.0 ug |
| Choline, total | 65.0 mg |
| Vitamin B-12 | 1.4 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 4.0 ug |
| Retinol | 4.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 15.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.36 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.00 mg |
| Tocopherol, delta | 0.00 mg |
| Tocotrienol, alpha | 0.00 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 151 iu |
| Vitamin D (D2 + D3) | 3.8 ug |
| Vitamin D2 (ergocalciferol) | 0.00 ug |
| Vitamin D3 (cholecalciferol) | 3.8 ug |
| Vitamin K (phylloquinone) | 0.00 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Vitamin K (Menaquinone-4) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.34 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 | 0.05 g |
| SFA 15:0 | 0.01 g |
| SFA 16:0 | 0.22 g |
| SFA 17:0 | 0.00 g |
| SFA 18:0 | 0.05 g |
| SFA 20:0 | 0.00 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.36 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.07 g |
| MUFA 16:1 c | 0.07 g |
| MUFA 17:1 | 0.01 g |
| MUFA 18:1 | 0.21 g |
| MUFA 18:1 c | 0.21 g |
| MUFA 20:1 | 0.05 g |
| MUFA 22:1 | 0.03 g |
| MUFA 22:1 c | 0.03 g |
| MUFA 24:1 c | 0.01 g |
| Fatty acids, total polyunsaturated | 0.37 g |
| PUFA 18:2 | 0.04 g |
| PUFA 18:2 n-6 c,c | 0.02 g |
| PUFA 18:2 CLAs | 0.00 g |
| PUFA 18:3 | 0.01 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.01 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 18:3i | 0.00 g |
| PUFA 18:4 | 0.01 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.01 g |
| PUFA 20:3 n-3 | 0.00 g |
| PUFA 20:3 n-6 | 0.00 g |
| PUFA 20:4 | 0.01 g |
| PUFA 20:5 n-3 (EPA) | 0.08 g |
| PUFA 22:4 | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.02 g |
| PUFA 22:6 n-3 (DHA) | 0.18 g |
| Fatty acids, total trans | 0.02 g |
| Fatty acids, total trans-monoenoic | 0.01 g |
| TFA 16:1 t | 0.00 g |
| TFA 18:1 t | 0.00 g |
| TFA 22:1 t | 0.00 g |
| TFA 18:2 t not further defined | 0.01 g |
| Fatty acids, total trans-polyenoic | 0.01 g |
| Cholesterol | 50.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.24 g |
| Threonine | 0.84 g |
| Isoleucine | 0.88 g |
| Leucine | 1.5 g |
| Lysine | 1.8 g |
| Methionine | 0.58 g |
| Cystine | 0.20 g |
| Phenylalanine | 0.77 g |
| Tyrosine | 0.66 g |
| Valine | 0.91 g |
| Arginine | 1.3 g |
| Histidine | 0.41 g |
| Alanine | 1.1 g |
| Aspartic acid | 1.9 g |
| Glutamic acid | 2.9 g |
| Glycine | 0.86 g |
| Proline | 0.70 g |
| Serine | 0.76 g |
FAQ
Is rockfish the same as red snapper or cod?
No, they are different species. Rockfish (Sebastes) is distinct from true snappers (Lutjanidae) and cod (Gadidae), though it is sometimes used as a substitute in recipes due to its similar texture.
How do I know if my rockfish is sustainably sourced?
Look for certifications from the Marine Stewardship Council (MSC) or check the Monterey Bay Aquarium Seafood Watch guide, which often rates Pacific rockfish as a 'Best Choice' or 'Good Alternative' depending on the specific fishery.
What's the best way to prevent rockfish from sticking to the pan?
Ensure the fish is completely dry, use a very hot pan with a high-smoke-point oil, and don't move the fillet until a proper sear has formed and it releases naturally.
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 0.90 kcal/g · 82% 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: 0.19 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.