While fruits and vegetables often steal the spotlight as the healthiest foods, one fish stands out as a true nutritional powerhouse—ocean perch, also known as rockfish.
Ocean Perch: A Nutrient-Dense Superfood
According to the BBC’s list of the world’s healthiest foods, ocean perch ranks third, just behind almonds and cherimoya. With an impressive nutritional score of 89 out of 100, this fish is packed with protein, vitamins, and essential nutrients.
Nutritional Breakdown (Per 100g of Ocean Perch):
✔ 79 calories – A lean protein source with low calorie content
✔ 20g of protein – Supports muscle growth and overall health
✔ Rich in omega-3 fatty acids – Promotes heart and brain health
✔ Low in saturated fat – Ideal for maintaining a balanced diet
Why Is Ocean Perch So Healthy?
✅ High Protein, Low Fat – This makes it an excellent choice for weight management and muscle recovery.
✅ Loaded with Essential Nutrients – Packed with B vitamins, selenium, and phosphorus, all vital for energy and immune function.
✅ Boosts Brain & Heart Health – Thanks to its omega-3 fatty acids, ocean perch helps reduce inflammation, support heart health, and improve cognitive function.
How Does It Compare to Vegetables?
While spinach, chard, and beet greens are top contenders for nutrient density, watercress takes the crown with a perfect score of 100, according to the Centre for Disease Control (CDC).
However, ocean perch holds its own, providing more protein and essential nutrients per calorie than many vegetables. Salmon, another well-loved fish, also gets high marks for its omega-3 content and heart-friendly benefits.
Expert Insights on Nutrient-Dense Foods
Jennifer Di Noia, an associate professor of sociology at William Paterson University, explains the significance of these rankings:
“Higher-ranking foods provide more nutrients per calorie, making them essential for a well-balanced diet.”
Final Thoughts: Why You Should Add Ocean Perch to Your Diet
Ocean perch is a lean, protein-packed superfood that delivers essential nutrients while keeping calories in check. Whether you’re looking to boost heart health, build muscle, or enjoy a nutrient-dense meal, this fish is a smart choice.
Pair it with leafy greens like watercress or spinach for an ultra-healthy meal that fuels your body with vitamins, minerals, and protein.
Looking for a simple way to eat healthier? Ocean perch is a delicious, easy-to-prepare option that outshines many vegetables in nutrient density.
