Bluegill, or Lepomis macrochirus, grows to around 6 to 10 inches and can weigh as much as 4 pounds, 12 ounces. Bluegill fish are found throughout the United States, Mexico and Canada. Bluegills are stocked in lakes as food for bass fish, but are also a common sport fish. After filleting, bluegill is typically pan fried with seasonings. Fish is a healthy part of a balanced diet and the American Heart Association recommends eating two or more servings of fish per week.
Calories
A 3.5 ounce fresh bluegill fillet has 94 calories, but after pan frying in oil, it comes in around 211 calories. If you broil or steam bluegill fish, it has no carbohydrates. If you pan fry bluegill, it can have as much as 15 grams of carbohydrates. Bluegill, even pan fried, has few carbohydrates and is good for low-carb diets.
Fat
Bluegill fillets are typically low fat with only 1 gram of fat for a 3.5 ounce fillet of fresh bluegill and 3 g of fat for a 3 oz pan-fried bluegill fillet. Bluegill does not contain any saturated fats, bad fats. Instead, it is a good source of omega-3 fatty acid, which may reduce your risk for developing heart disease, notes MayoClinic.com.
Protein
Protein is the building block of life and necessary in your body for growth, repair and maintenance. Fish is an excellent source of low-fat protein that is also a heart-healthy dietary choice. A 3.5 ounce fresh bluegill fillet provides 21 grams of protein, which is around 42 percent of your daily recommended value for protein.
Contamination Concerns
While eating fish is beneficial for your health, there are some health concerns about contaminated fish. Polychlorinated biphenyls, or PCBs, are man-made chemicals found in lakes and streams. Mercury released into the atmosphere from mining or manufacturing processes falls into lakes and streams, entering the food chain and contaminating the fish. Depending upon where the fish is caught, the level of contamination will vary. For example, bluegill fish found in Steinaker Reservoir in Utah have also shown high mercury levels. The proven benefits of eating 6 ounces of fish weekly outweighs the potential risks of eating fish, notes the Harvard School of Public Health. The contamination level also depends on the type of fish. The fish highest in mercury include white albacore canned tuna, king mackerel, swordfish, shark and tilefish. Women who are pregnant or may become pregnant are advised to avoid eating fish that are known to contain high levels of mercury, cautions the Food and Drug Administration.
References
- My Fitness Pal; Generic Fresh Bluegill-Bluegill fillets
- LIVESTRONG; Fresh Bluegill/Sunfish Fillets
- Outdoor Alabama; Bluegill
- American Heart Association; Fish and Omega-3 Fatty Acids; September 2010
- My Fitness Pal; Generic-Fish-Blue Gill Pan Fried
- Wisconsin Department of Natural Resources Bureau of Fisheries Management; Bluegill; September 2008
- Mayo Clinic; Dietary Fats: Know Which Types to Choose; February 2011
- Harvard School of Public Health; Protein
- Utah Department of Public Health; National Fish Advisory;
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