What is the nutritional value of rockfish?

December 13, 2025 •

3 min read

According to the Alaska Seafood Marketing Institute, a 19g serving of Wild Alaska rockfish contains 293mg of omega-3 fatty acids and 65mcg of selenium. This impressive nutritional profile makes it a highly valuable addition to any diet. So, what is the nutritional value of rockfish and why should you consider adding it to your meals?

Quick Summary

Rockfish is a lean protein source rich in essential nutrients like selenium, vitamin B12, and omega-3 fatty acids. It supports muscle function, brain health, and immunity while being low in fat and calories. Sustainability is also a key feature of rockfish sourced from well-managed fisheries.

Key Points

Rich in High-Quality Protein: Rockfish provides a significant amount of lean, high-quality protein, essential for muscle growth and repair.
High in Selenium: It is an excellent source of selenium, a powerful antioxidant that supports thyroid and immune function.
Good Source of Vitamin D: Rockfish contains Vitamin D, which is vital for bone health and proper calcium absorption.
Rich in Vitamin B12: It provides a healthy dose of Vitamin B12, supporting nerve function and DNA production.
Contains Omega-3 Fatty Acids: Though not as high as fatty fish, rockfish offers a moderate amount of heart-healthy omega-3s.
Lean and Low in Calories: As a lean white fish, it is low in calories and total fat, making it an ideal choice for those managing their weight.

Rockfish, often referred to as Pacific ocean perch or rock cod, is a versatile and nutritionally dense white fish found in Pacific waters. It is highly regarded for its mild flavor and firm texture, but its true value lies in its exceptional health benefits. A single serving provides a significant amount of high-quality protein and a range of essential vitamins and minerals. Understanding the full nutritional value of rockfish can help you make informed decisions to improve your overall health.

Rockfish: A Lean Protein Powerhouse

One of the most notable features of rockfish is its high protein content. A 3-ounce (85 gram) cooked portion typically contains between 17 and 20 grams of protein. Protein is a crucial macronutrient for numerous bodily functions:

Muscle Repair and Growth: Protein provides the building blocks (amino acids) necessary for repairing and building muscle tissue.
Satiety and Weight Management: High-protein diets can increase feelings of fullness, which helps in managing weight by reducing overall calorie intake.
Metabolism Regulation: Protein plays a vital role in regulating metabolism and improving satiety.

Rockfish offers a complete protein, containing all nine essential amino acids that the body cannot produce on its own. This makes it a high-quality protein source, comparable to other high-protein foods like chicken breast or egg whites.

Abundant in Vitamins and Minerals

Beyond its impressive protein content, rockfish is packed with vitamins and minerals that contribute to a wide array of health benefits.

Selenium: Rockfish is an excellent source of selenium, an antioxidant that protects the body from oxidative stress and helps maintain a healthy thyroid gland. It is also known to boost the immune system.
Vitamin D: This vital nutrient supports bone health by promoting the absorption of calcium and phosphorus. It also plays a role in immune function.
Vitamin B12: Essential for nerve function and the production of red blood cells and DNA, vitamin B12 is abundant in rockfish.
Phosphorus: A key mineral for building strong bones and teeth.
Potassium: Important for regulating blood pressure and supporting nerve function.

Omega-3 Fatty Acids

While not as high in omega-3s as fatty fish like salmon, rockfish is still a good source of these essential fatty acids. Omega-3s are known for their cardiovascular benefits, including reducing triglycerides and lowering blood pressure. They also help to reduce inflammation and support brain function. Regularly consuming fish rich in omega-3s, like rockfish, can be a part of a heart-healthy diet.

Rockfish vs. Cod: A Nutritional Comparison

Comparing rockfish to another popular white fish, like cod, reveals some key nutritional differences.


Nutrient (per 100g cooked)	Rockfish	Cod	Key Difference
Calories	~109 kcal	~105 kcal	Rockfish is slightly higher
Protein	~22.2 g	~22.8 g	Very similar
Total Fat	~1.6 g	~0.9 g	Cod is leaner
Omega-3s	~0.37 g	~0.65 g	Cod has more total Omega-3s
Vitamin D	Higher	Lower	Rockfish is a better source
Selenium	Higher	Lower	Rockfish is richer in selenium
Mercury Content	Moderate	Low	Cod has lower mercury

Potential Downsides and Considerations

Despite its many benefits, there are a few factors to consider before adding rockfish to your diet. Some rockfish species, particularly larger ones, may contain moderate levels of mercury. While generally safe for healthy adults when consumed in moderation, it is wise for vulnerable populations, such as pregnant women, young children, and teenagers, to limit their intake. Furthermore, wild-caught rockfish from sustainable fisheries is generally preferable to farmed varieties, which may carry additional risks, including potential toxins. Choosing rockfish from well-managed fisheries, like those in Alaska, ensures a more sustainable and safer product. For information on sustainable fishing practices, visit the National Oceanic and Atmospheric Administration's FishWatch website.

Conclusion: A Healthy and Versatile Choice

Rockfish stands out as an excellent and healthy addition to a balanced diet. Its combination of high-quality lean protein, essential vitamins like D and B12, and significant mineral content, especially selenium and phosphorus, provides numerous health benefits, from supporting muscle and bone health to boosting the immune system. While its omega-3 content is modest compared to fattier fish, it still offers valuable heart-healthy fats. By selecting wild-caught rockfish from sustainable sources and being mindful of consumption levels due to potential mercury, you can enjoy this mild, versatile fish as a nutritious part of your meal plan. Its adaptability to various cooking methods, from baking and broiling to pan-frying, makes it an easy and delicious way to get more seafood into your weekly meals.

Frequently Asked Questions

Yes, rockfish is an excellent source of high-quality, lean protein. A 3-ounce cooked serving can provide 17-20 grams of protein, containing all the essential amino acids your body needs.

Yes, rockfish is a good source of omega-3 fatty acids, though it contains less than oilier fish like salmon. Omega-3s contribute to heart and brain health and help reduce inflammation.

Rockfish is considered to have moderate levels of mercury. While safe for most healthy adults in moderation, it's best for pregnant women, children, and teenagers to limit their intake and choose fish with lower mercury levels.

Rockfish is a great source of several vitamins, including a significant amount of Vitamin D and Vitamin B12. It also contains other B vitamins like niacin and B6.

Yes, rockfish is low in calories, making it a good choice for those monitoring their caloric intake. A 3-ounce cooked serving typically contains 90-110 calories.

Rockfish and cod have similar protein levels, but rockfish is higher in vitamin D and selenium. However, cod contains less fat, less cholesterol, and significantly lower levels of mercury.

To best preserve rockfish's nutritional value, it's recommended to use healthy cooking methods like baking, broiling, or steaming, as these require little added fat. Overcooking should also be avoided to maintain its delicate texture and nutrient content.