Here Are the Nutritional Contents of Rockcod Six-Blotch Fish (Cephalopholis Sexmaculata)

Kelolalaut.com The Rockcod Six-Blotch Fish (Cephalopholis sexmaculata), commonly referred to as six-blotch rockcod, is a species of grouper that inhabits coral reefs in the Indo-Pacific region. Renowned for its delicate flavour and versatility in cooking, this fish also boasts a highly nutritious profile that makes it a valuable addition to a balanced diet. Below is an in-depth look at its nutritional contents.

Macronutrients

Rockcod is an excellent source of high-quality protein, essential for growth, repair, and maintenance of body tissues. A 100-gram serving of this fish typically provides approximately 18–22 grams of protein, which constitutes around 35–40% of the recommended daily intake for an average adult. This lean protein is low in calories, making it ideal for weight management and muscle development.

The fish is also relatively low in fat, with about 1–3 grams of fat per 100 grams. Most of this fat content comprises heart-healthy unsaturated fatty acids, including omega-3 fatty acids, which are crucial for cardiovascular health, brain function, and reducing inflammation. Saturated fat levels in rockcod are minimal, contributing to its heart-friendly status.

Micronutrients :

       a. Vitamins

Rockcod six-blotch fish is a rich source of several essential vitamins, particularly vitamin D. This fat-soluble vitamin plays a vital role in calcium absorption and bone health, as well as supporting immune function. A serving of rockcod can provide up to 20–30% of the recommended daily intake of vitamin D.

In addition, the fish contains significant amounts of B-complex vitamins, including vitamin B12, niacin (B3), and riboflavin (B2). Vitamin B12 is essential for red blood cell production and neurological health, while niacin supports energy metabolism and skin health. These vitamins help ensure optimal bodily functions.

       b. Minerals

Rockcod is abundant in essential minerals like selenium, phosphorus, and potassium. Selenium acts as a powerful antioxidant, protecting cells from oxidative damage and supporting thyroid function. Phosphorus is crucial for bone and teeth health, while potassium helps maintain fluid balance, regulate blood pressure, and support muscle function.

The fish also contains small amounts of iron and zinc, which are important for oxygen transport and immune function, respectively. These trace minerals contribute to overall health and vitality.

Low Mercury Content

One significant advantage of consuming rockcod six-blotch fish is its relatively low mercury content compared to larger predatory fish. This makes it a safer choice for frequent consumption, particularly for pregnant women, children, and individuals concerned about mercury exposure.

Health Benefits

The nutritional richness of rockcod supports a variety of health benefits. Its high protein content aids in muscle repair and maintenance, while omega-3 fatty acids promote heart and brain health. Vitamins and minerals found in the fish bolster bone strength, boost immunity, and enhance overall energy levels.

Culinary Versatility

In addition to its nutritional value, the six-blotch rockcod is prized for its mild, slightly sweet flavour and firm texture. It can be grilled, baked, steamed, or used in soups and stews, making it a versatile option for health-conscious individuals.

In summary, the six-blotch rockcod is a nutrient-dense fish that provides a wealth of benefits. Its impressive protein content, omega-3 fatty acids, vitamins, and minerals make it an excellent choice for a healthy, balanced diet.

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