Sand Dabs Nutritional Information: A Comprehensive Guide
Are you curious about the nutritional benefits of sand dabs? Look no further! Sand dabs, also known as flatfish, are a popular seafood choice for their delicate flavor and tender texture. In this article, we will delve into the nutritional information of sand dabs, covering their protein content, vitamins, minerals, and more. Let’s dive in!
Protein Content
One of the standout features of sand dabs is their high protein content. A 3.5-ounce serving of cooked sand dabs contains approximately 22 grams of protein. This makes them an excellent choice for those looking to increase their protein intake. Protein is essential for muscle repair, growth, and overall health.
Vitamins and Minerals
Sand dabs are a rich source of various vitamins and minerals. Here’s a breakdown of some key nutrients:
| Nutrient | Amount per 3.5-ounce serving |
|---|---|
| Vitamin B12 | 4.6 mcg |
| Niacin | 10.5 mg |
| Folate | 44 mcg |
| Calcium | 18 mg |
| Iron | 0.7 mg |
| Phosphorus | 180 mg |
| Selenium | 34 mcg |
As you can see, sand dabs are an excellent source of vitamin B12, niacin, folate, calcium, iron, phosphorus, and selenium. These nutrients play a crucial role in maintaining a healthy immune system, promoting brain function, and supporting bone health.
Fatty Acids
Sand dabs are also a great source of omega-3 fatty acids, which are essential for heart health. A 3.5-ounce serving of cooked sand dabs contains approximately 1.5 grams of omega-3 fatty acids. These healthy fats can help reduce the risk of heart disease, lower blood pressure, and improve overall cardiovascular health.
Cholesterol Content
It’s important to note that sand dabs are a high-cholesterol food. A 3.5-ounce serving of cooked sand dabs contains approximately 70 milligrams of cholesterol. However, the American Heart Association states that for most people, consuming moderate amounts of cholesterol-rich foods is not harmful. It’s more important to focus on overall dietary patterns and the balance of fats in your diet.
Caloric Content
A 3.5-ounce serving of cooked sand dabs contains approximately 120 calories. This makes them a low-calorie option for those looking to maintain or lose weight. Additionally, the high protein content can help keep you feeling full and satisfied for longer periods.
How to Prepare Sand Dabs
Now that you know about the nutritional benefits of sand dabs, you might be wondering how to prepare them. Here are a few simple cooking methods:
- Baking: Preheat your oven to 400掳F (200掳C). Place the sand dabs in a baking dish, season with your favorite herbs and spices, and bake for 10-15 minutes or until they flake easily with a fork.
- Grilling: Preheat your grill to medium-high heat. Place the sand dabs on the grill, season with herbs and spices, and cook for 4-6 minutes per side or until they flake easily with a fork.
- Pan-frying: Heat a non-stick skillet over medium heat. Add a small amount of oil and cook the sand dabs for 3-4 minutes per side or until they flake easily with a fork.
Remember to pat the sand dabs dry before cooking to ensure they brown nicely. Enjoy your delicious and nutritious sand dabs with a side of vegetables or a salad for a well-rounded meal.