Striped bass, also know as rockfish, is a white-colored and firm-textured fish, local to the East and West Coasts of the United States. It is an all-purpose fish and one of the few fish that has a sturdy enough texture for grilling. Striped bass have a moderate fat content and a mild flavor, making it an ideal choice for many fish dishes. Besides providing enjoyable taste, it also offers many health benefits.
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Striped bass is a nutritious fish that is low in calories, but high in protein. A 3-oz. serving contains 80 calories, 15 g of protein and less than 2 g of fat. Most of the fats in striped bass are healthy unsaturated fats, and it contains less than 0.5 g of unhealthy saturated fats and cholesterol. Striped bass also contains omega-3 fatty acids, which help promote heart health. The U.S. Department of Agriculture Dietary Guidelines for Americans 2010 recommends you consume 250 mg of omega-3 fatty acids every day to reduce your risk of cardiovascular disease. A 3-oz. serving of striped bass provides you with more than 640 mg of omega-3 fatty acids.
Vitamin B-12 is one of the 13 essential vitamins your body needs on a daily basis. It is needed to make red blood cells and DNA, and for the proper functioning of your nervous system. The Linus Pauling Institute reports that 10 to 15 percent of individuals over the age of 60 suffer from vitamin B-12 deficiency associated with anemia, weakness, fatigue, depression, dementia and other serious problems with your nervous system. The daily recommended intake for vitamin B-12 is 2.4 mg, and a 3-oz. serving of striped bass provides more than 3.2 mg of the vitamin.
Striped bass is also a good source of selenium, an essential trace mineral your body needs for many essential proteins to function normally. Selenium deficiency can cause heart problems, arthritis, increased risk of viral infections and impaired immune function, according to the Linus Pauling Institute. The daily recommended intake for selenium is 55 mcg for adults. Striped bass provides more than 50 percent of your daily selenium needs; a 3-oz. serving has 31 mcg of selenium.
Adding seafood, such as striped bass, to your diet is highly recommended. The Dietary Guidelines for Americans 2010 recommends you consume at least 8 oz. of seafood every week. However, the typical American diet contains only 3 1/2 oz. of fish and shellfish per week. Make grilled striped bass with vegetables and a lemon-herb sauce for a heart-healthy dinner.