Breaking Down the Calories in a Butterfish Fillet
The American butterfish (Peprilus triacanthus) is a small, nutrient-rich fish with a delicate flavor. Its name comes from its rich, velvety texture, but it is not inherently high in calories. The calorie count is low, making it a favorable choice for those managing their weight. To give you a clear picture, here is a breakdown based on different serving sizes, according to USDA data:
- One small fillet (approx. 32g raw): 47 calories
- 3 ounces (approx. 85g cooked): 159 calories
- 100 grams (approx. 3.5 oz raw): 146 calories
These figures demonstrate that butterfish is a low-calorie protein source. The most significant variable that influences the final calorie count is not the fish itself, but how it is prepared in your kitchen.
The Impact of Cooking Method on Calorie Count
How you prepare your butterfish fillet can drastically alter its final caloric value. Adding fats like oils, butter, or breading can quickly increase the total calories, whereas lighter cooking methods keep the count low.
Lower-Calorie Methods
- Baking: Cooking a butterfish fillet in the oven with a squeeze of lemon and some fresh herbs adds very few calories while bringing out its natural flavor.
- Grilling or Broiling: High-heat, dry cooking methods like grilling or broiling are excellent for keeping calories low. A light spritz of cooking spray is all you need to prevent sticking.
- Steaming: This method adds no fat and preserves the fish's natural moistness and delicate texture. Steamed butterfish is one of the leanest preparation options available.
Higher-Calorie Methods
- Pan-Frying: Cooking fillets in oil or butter will significantly raise the calorie count due to the added fat absorption.
- Deep-Frying: The highest-calorie option, as the fish is fully submerged in hot oil. The addition of breading or batter also increases both carb and fat content.
Nutritional Profile of a Butterfish Fillet
Beyond its low-calorie count, butterfish offers a robust nutritional profile, providing essential vitamins and minerals crucial for a healthy diet. A 3-ounce cooked serving, for instance, is a great source of lean protein and other key nutrients.
- High in Protein: A 3-ounce cooked serving contains approximately 19 grams of protein, contributing significantly to your daily intake. Protein promotes satiety, which can help with weight management.
- B Vitamins: Butterfish is an excellent source of B vitamins, including B12, niacin (B3), and B6. Vitamin B12 is essential for nerve function, while niacin aids in converting food into energy.
- Minerals: It is rich in minerals such as phosphorus, selenium, and potassium. Selenium is an antioxidant, and phosphorus is vital for healthy bones.
- Omega-3s: While the amount of omega-3s is not as high as in fatty fish like salmon or sablefish, butterfish still contains some beneficial polyunsaturated fatty acids.
Different Types of "Butterfish": A Crucial Distinction
The term "butterfish" can be confusing, as it is sometimes applied to species other than the American butterfish. This distinction is crucial because the nutritional content can be very different.
- American Butterfish (Peprilus triacanthus): This is the species discussed in detail in this article. It is a smaller, lower-fat, and lower-mercury fish.
- Sablefish (or Black Cod): Often called "butterfish," this is a different species entirely. Sablefish is prized for its very high fat and omega-3 content, making it significantly higher in calories than the American butterfish.
- Escolar and Oilfish: Sometimes mislabeled as butterfish, these species are known for causing digestive issues in some individuals. They contain a wax ester called gempylotoxin, which the human body cannot properly digest. It is best to avoid consuming these, or at least to consume them in very small portions with caution.
Butterfish Fillet vs. Cod Fillet: A Nutritional Comparison
When choosing between butterfish and cod, both offer excellent lean protein, but they have some key nutritional differences.
| Nutrient (per 100g) | Butterfish | Cod | Notes |
|---|---|---|---|
| Calories | ~146 kcal | ~82 kcal | Butterfish has higher fat, thus higher calories. |
| Protein | ~17g | ~18g | Both are excellent sources of lean protein. |
| Fat | ~8g | ~0.7g | A notable difference, with butterfish being significantly fattier. |
| Cholesterol | ~65mg | ~43mg | Butterfish has more cholesterol than cod. |
| Vitamin B12 | ~1.9µg | ~1.1µg | Butterfish is richer in vitamin B12. |
| Niacin (B3) | ~4.5mg | ~2.1mg | Butterfish offers more niacin. |
Cod is the leaner, lower-calorie option, while butterfish provides more fat and higher levels of certain B vitamins. Your best choice depends on your dietary goals and flavor preferences. Cod has a flakier texture, whereas butterfish is more delicate and velvety.
Conclusion
A butterfish fillet is a low-calorie and nutrient-dense seafood option, with a typical raw fillet containing around 47 calories. Its final calorie count is highly dependent on the cooking method, so opt for baking, steaming, or grilling to keep it lean. Loaded with protein and essential vitamins like B12, butterfish is a healthy addition to any diet. However, it's crucial to be aware of the difference between the low-mercury American butterfish and other species sometimes mislabeled as such, like the higher-fat sablefish or the potentially problematic escolar. By choosing wisely and cooking healthily, you can enjoy all the delicate flavor and health benefits this fish has to offer.
For more information on different types of seafood and nutritional content, consult the USDA FoodData Central database.
