Quick Answer
The number of calories in 6 pieces of yellowtail (hamachi) sashimi depends on the size and cut of the fish. On average, 6 pieces of yellowtail sashimi contain about 90-120 calories.
Calculating Calories in Yellowtail Sashimi
To estimate the calories in yellowtail sashimi, we need to know:
– The weight of the sashimi pieces. Sashimi is cut into variable thicknesses depending on the restaurant/chef.
– The cut of yellowtail used. Different cuts have slightly different calorie contents.
– How the sashimi is prepared. Some sashimi includes extra ingredients like ponzu sauce or spicy mayo which adds calories.
Here are some general guidelines for calories in yellowtail sashimi:
| Cut | Calories per 3 oz (85g) serving |
|---|---|
| Lean akami (red meat) | 90 calories |
| Medium-fat chutoro | 120 calories |
| Fatty otoro | 140 calories |
A typical piece of sashimi is around 1-2 oz (30-60g). So for 6 pieces you’d expect:
– 6 pieces akami: Around 90-180 calories
– 6 pieces chutoro: Around 120-240 calories
– 6 pieces otoro: Around 140-280 calories
The fattier cuts like otoro will be higher in calories, while leaner cuts like akami will have fewer calories. A good estimate for 6 mixed pieces of yellowtail sashimi would be 90-120 calories.
Nutrition Facts for Yellowtail Sashimi
Here are the nutrition facts for a 3oz (85g) serving of raw yellowtail sashimi, according to the USDA:
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 99 | 5% |
| Total Fat | 2g | 3% |
| Saturated Fat | 0.5g | 3% |
| Protein | 21g | 42% |
| Sodium | 118mg | 5% |
| Carbohydrates | 0g | 0% |
As you can see, yellowtail sashimi is very low in calories and fat. It’s a lean source of protein with minimal carbs.
Some key highlights:
– 99 calories in 3oz (85g)
– 21g of protein (42% DV)
– Only 2g of fat
– No carbs
Yellowtail is considered one of the leaner fish for sashimi. Fattier fish like salmon and tuna can have up to 150 calories per 3oz serving.
Benefits of Yellowtail Sashimi
Here are some of the top health benefits of eating yellowtail sashimi:
– High in protein – Each serving provides over 20g of filling protein with all essential amino acids. The protein in fish is easily digested.
– Low in fat – Compared to meat, yellowtail sashimi is very low in saturated fat and calories from fat. It has heart-healthy unsaturated omega-3 fats.
– Rich in vitamins and minerals – Yellowtail contains B-vitamins, selenium, potassium, and other important nutrients. These support immune function, metabolism, and bone health.
– Supports heart health – The omega-3 fatty acids in yellowtail help reduce inflammation, triglycerides, and lower blood pressure.
– Brain booster – The omega-3 fats DHA and EPA in seafood boost brain function and support healthy aging. They may also protect against dementia.
– Easy to digest – The tender sashimi slices require little chewing and are usually easy to digest compared to cooked fish.
– Low carb – With no carbs, yellowtail sashimi is perfect for low-carb, Keto, and Paleo diets.
Overall, yellowtail sashimi provides an easy way to get lean protein, healthy fats, and nutrients in your diet without excess calories or carbs. It makes a satisfying appetizer or light meal.
Purchasing and Storing Yellowtail Sashimi
Here are some tips for getting the best quality yellowtail for sashimi:
– Look for fresh, raw yellowtail fillets at the fish counter. They should have a bright, shiny appearance and translucent texture.
– Ask the fishmonger when it was caught. Yellowtail is best within 2 days of catch.
– Avoid fillets with discoloration, dry patches, or strong fishy odor.
– For sushi/sashimi grade, the fish is expertly trimmed and prepared under sanitary conditions. This costs more but is safer for raw consumption.
– Purchase sashimi-cut yellowtail from the refrigerated sushi section for convenience.
– Once purchased, store yellowtail sashimi overnight on ice or in the coldest part of refrigerator, wrapped in moisture-proof packaging.
– Use raw yellowtail sashimi within 2 days for best quality and safety. It’s not suitable for freezing.
– When thawing frozen yellowtail fillets, do so overnight in the fridge. Don’t refreeze raw fish after thawing.
With proper purchasing and storage methods, you can enjoy delicious yellowtail sashimi at home with minimal risk.
Preparing Yellowtail Sashimi
Here is a quick guide to prepping yellowtail sashimi at home:
Supplies Needed:
– Extremely sharp sashimi knife or slicing knife
– Cutting board
– Small bowls of ice water
– Serving plates
Steps:
1. Remove sashimi-grade yellowtail fillet from packaging. Pat dry with paper towels.
2. Using a sharp knife, slice the fish into very thin slices, about 1⁄4 inch thick.
3. Cut each slice into approximately 2 x 4 inch rectangles. Run the blade through vinegar or lemon juice to clean after each slice.
4. Dip each sashimi piece into ice water for 1-2 seconds on each side to slightly firm up the texture. Remove and pat dry.
5. Arrange pieces attractively on chilled serving plates. Avoid overcrowding.
6. Optionally garnish with sliced scallions, grated ginger, wasabi, soy sauce for dipping, etc.
7. Serve immediately and consume within 1 hour. Discard any leftover fish.
With the right technique, you can create restaurant-quality yellowtail sashimi at home. Always emphasize freshness and proper food safety when handling raw seafood.
6 Pieces of Yellowtail Sashimi Nutrition Facts
Based on the nutrition information provided earlier, here are the estimated calories and nutrition facts for 6 pieces of yellowtail sashimi:
| Nutrient | Amount in 6 pieces (170g) | % Daily Value |
|---|---|---|
| Calories | 198 | 10% |
| Protein | 42g | 84% |
| Total Fat | 4g | 5% |
| Saturated Fat | 1g | 5% |
| Sodium | 236mg | 10% |
| Carbs | 0g | 0% |
Key points:
– 6 pieces provides about 200 calories, 10% DV.
– 42g protein supplies 84% DV, great for muscle repair and satiety.
– Only 4g total fat and 1g saturated fat, heart healthy.
– No carbs makes this keto-friendly.
– Decent amount of sodium, watch intake if restricting sodium.
So 6 pieces of yellowtail sashimi make for a light, protein-packed meal or appetizer. You can balance out this dish with some veggies, edamame, seaweed salad, or cauliflower rice.
Ways to Enjoy Yellowtail Sashimi
Beyond enjoying it plain, here are some tasty ways to serve yellowtail sashimi:
– Garnish with sliced green onion, pickled ginger, and wasabi. The classic sashimi presentation.
– Serve nigiri-style over finger-shaped blocks of rice. Top with a dab of wasabi.
– Make poke bowls with yellowtail cubes, rice, edamame, cucumber, carrots, avocado.
– Add to sushi rolls wrapped in nori seaweed and rice, along with veggies like cucumber and avocado.
– Chop into a ceviche salad with citrus juice, tomatoes, onion, cilantro.
– Serve tataki-style by lightly searing the outside and slicing thin.
– Mix with ponzu sauce, sesame oil, chili oil for a Japanese-style carpaccio.
– Layer over rice then top with spicy mayo for yellowtail sashimi tacos.
– Use in chilled seafood salads with mixed greens, orange slices, sesame dressing.
The mild, buttery taste of yellowtail is very versatile. It pairs well with Asian flavors like ginger, wasabi, and citrus. Be creative and make it the star ingredient in your next sushi night menu!
Comparable Fish for Sashimi
If fresh yellowtail is unavailable, here are some other good options for making sashimi:
– Tuna – A sashimi classic, choose red lean “akami” cuts or fatty “otoro” belly cuts.
– Salmon – Go for wild-caught salmon like sockeye or king. Has more omega-3s than Atlantic salmon.
– Sea bass – Also called branzino, mild flavor and firmer texture.
– Fluke – Flounder-like fish with delicate taste.
– Albacore – Whiter flesh with clean taste compared to “chunk light” tuna.
– Striped bass – Mild yet firm texture, sustainable East coast fishery.
– Mackarel – Oilier flavor but lower mercury levels than larger fish.
– Halibut – Lean and firm with large flake-like meat. Great fried or raw.
– Snapper – Broad term for smaller reef fish, often found in sushi restaurants.
Try yellowtail belly portions to substitute otoro. For leaner akami, albacore, flounder, and bass work well. Always pick very fresh, sushi-grade raw fish that has been properly handled.
Health Risks of Raw Fish
While sashimi from quality sources is generally safe, here are some health risks to be aware of:
– Parasites – Raw fish may contain parasitic worms that can infect humans. Proper freezing kills any parasites.
– Bacteria – Harmful bacteria like salmonella and listeria are a concern in raw seafood preparations.
– Mercury – Large predator fish like tuna can accumulate high mercury levels, especially risky for pregnant women and kids.
– Allergies – Some people are allergic to the proteins in fish and shellfish. Reactions range from mild to life-threatening.
– Fish poisoning – Toxins like ciguatera or scombroid can cause food poisoning symptoms from contaminated fish. Proper storage prevents accumulation of histamine.
– Viral infection – Viruses like hepatitis A can spread via contaminated raw seafood. Only consume raw fish from approved, reputable vendors.
– Choking hazard – Sashimi contains small bones occasionally. Eat slowly and carefully especially for elderly and children.
To minimize risk, source sushi and sashimi from quality suppliers with strict safety standards. Check advisories for at-risk groups like pregnant women. Practice proper storage and handling when making raw fish dishes at home.
Cooking Yellowtail Fish
While this article has focused on eating yellowtail raw, it can also be cooked in many appetizing ways:
– Grilling – Gets great char flavor and tender flaky texture. Brush with teriyaki or lemon.
– Pan-searing – Cook skin-side down on high heat to get crispy skin.
– Broiling – Runs under broiler to lightly cook. Glaze with sweet chili sauce.
– Baking – Bake gentle fillets wrapped in foil or parchment with herbs and lemon.
– Frying – Deep fry or pan-fry as fish sticks or nuggets. Use light breading.
– Soups/Chowders – Add hearty chunks or flakes to Japanese ramen or chowders.
– Ceviche – “Cook” in citrus juice for ceviche with yellowtail as the star.
– Sushi – Use raw in cut rolls, nigiri, bowls, and hand rolls.
– Tacos – Top corn tortillas with seared strips, avocado crema, crunchy slaw.
Yellowtail holds up well to most cooking methods. Adjust cooking times for thickness of fillets. Watch closely to prevent overcooking into dryness.
Where to Buy Yellowtail Fish
Here are some places to buy fresh yellowtail fish:
– Local fish markets – Check specialty seafood shops or the seafood counter at higher end grocers. Ask when they get shipments in.
– Japanese supermarkets – Markets like Mitsuwa and Marukai often carry sushi-grade cuts.
– Online seafood retailers – Companies like Seattle Fish Co, Catalina Offshore, and Honolulu Fish Co ship fresh seafood overnight.
– Wholesale to restaurants – Find a local seafood supplier that will allow individual orders. Quality equivalent to what restaurants get.
– Fish farms – Domestically farmed yellowtail like Hiramasa/Hamachi is becoming more available. Ensures consistent supply.
– Frozen sashimi – Many grocery stores now sell packs of frozen sashimi including yellowtail from brands like Ahi and the Fishin’ Company.
– Auction sites – Buy a whole fresh fish through seafood auctions and butcher it yourself.
For the best quality to price ratio, check ethnic grocers and specialty fish shops first. Order small quantities since the fish is best consumed within 2 days.
Yellowtail Sashimi Nutrition Facts Summary
To recap the key nutrition points about yellowtail sashimi:
– Low in calories – A 3oz serving provides just under 100 calories. Great for dieting or weight management.
– High in protein – Over 20g filling protein per serving with all essential amino acids.
– Low in fat – Much less total and saturated fat compared to beef, pork, and chicken.
– Rich in Omega-3s – Provides anti-inflammatory EPA and DHA.
– Good source of B12, selenium, potassium, phosphorus.
– Contains vitamins B6, B3, B2.
– No carbohydrates – Fits into low-carb, keto, and paleo diets.
– Easy to digest – Requires little chewing and easier on stomach than cooked fish.
– Nutrient dense – Packs lots of nutrition for minimal calorie intake.
– Naturally gluten-free and low sodium.
So in summary, yellowtail sashimi offers a light yet nutrition-packed appetizer or meal that can fit into many healthy diets. It provides high quality complete protein, healthy fats, and essential vitamins and minerals.
Conclusion
In conclusion, 6 pieces of yellowtail sashimi contain approximately 90-120 calories and offer an excellent source of lean protein, healthy omega-3 fats, and important vitamins and minerals. Yellowtail is a nutritious, low-calorie fish that works well for sashimi and sushi. When purchasing yellowtail for sashimi, look for the freshest, sushi-grade cuts and prepare them properly to reduce any risks from raw fish. With its mild, buttery taste and tender texture, yellowtail makes for a delicious and satisfying appetizer or light meal.
