Light Catch BQF Moonfish

Look at what a single plate of moonfish brings to the table. From a nutritional standpoint, this deep-water swimmer outperforms most expectations. Take a measuring cup, fill it with the cooked, flaked flesh, and you've captured about 194 calories-nearly all of it meaningful. The protein clocks in at 33 grams, while total fat sits at a restrained 6 grams. Break those fats down further: saturated fat barely registers at a single gram, while the healthier mono- and polyunsaturated varieties each contribute 2 grams. Cholesterol weighs in at 87 milligrams. Perhaps more noteworthy, though, is what a 4-ounce cut delivers in the way of long-chain marine omegas-roughly 1,800 milligrams of DHA and EPA, a figure that places the fish among the ocean's elite sources.

Shift your attention to vitamins and the picture sharpens. Niacin lands at 11.08 milligrams per serving, enough to call the fish a high-potency supplier. B6 follows at 0.3 milligrams, unremarkable on its own, but the B12 numbers are where things get extraordinary: 4.5 micrograms, firmly establishing the moonfish as an exceptional contributor of this critical nutrient. Then come the minerals. Phosphorus dominates at 384 milligrams. Selenium arrives in meaningful abundance. Potassium measures 538 milligrams. Magnesium offers 43. And through it all, sodium barely cracks 112 milligrams-making the entire package, pound for pound, a remarkably low-sodium choice loaded with nutrients that matter.