Is gefilte fish nutritious?

Gefilte fish is a traditional Jewish dish made from a poached mixture of ground deboned fish, such as carp, whitefish, pike, or trout. The fish is typically mixed with eggs, matzo meal, onions, carrots, and spices like salt and pepper before being poached and served as balls or loaves. Gefilte fish is often eaten during Shabbat and Jewish holidays like Passover.

As a fish dish, gefilte fish provides a good source of protein and healthy fats like omega-3 fatty acids. However, the specific nutrition depends on the type of fish used and recipe. Here is a detailed look at the nutrition profile of gefilte fish.

Calories and macronutrients

The calorie and macronutrient content of gefilte fish can vary considerably based on the fish type and recipe used. According to the USDA, a 100 gram serving of gefilte fish provides:

  • Calories: 198
  • Protein: 17.8g
  • Fat: 11.5g
  • Carbohydrates: 3.3g

This provides a good amount of protein and healthy polyunsaturated fats. The protein content makes gefilte fish a satisfying main course option. The fat primarily comes from the oily fish often used like carp or whitefish. The small amount of carbs comes from the matzo meal and eggs used as binders.

Vitamins and minerals

Gefilte fish is a good source of several important vitamins and minerals:

  • Vitamin B12: 56% DV
  • Selenium: 47% DV
  • Phosphorus: 30% DV
  • Niacin: 22% DV
  • Calcium: 15% DV
  • Iron: 15% DV
  • Zinc: 13% DV

The fish provides high amounts of vitamin B12 and selenium. Vitamin B12 is important for red blood cell formation and brain function, while selenium acts as an antioxidant. Gefilte fish also contains useful amounts of minerals like phosphorus, calcium, iron, and zinc.

Omega-3 fatty acids

One of the biggest nutritional benefits of gefilte fish is its high omega-3 content. A 100 gram serving provides over 1 gram of omega-3 fatty acids. The most common fish used like carp, pike, and whitefish are high in EPA and DHA omega-3s.

Omega-3s provide various health benefits for the heart, brain, eyes, and more. Consuming fish like gefilte fish is an easy way to increase omega-3 intake and improve health.

Mercury and contaminants

One potential concern with eating fish is exposure to mercury and other contaminants like PCBs. However, the fish typically used for gefilte fish tend to be low in mercury.

Carp, whitefish, pike, and trout are all low mercury choices. These fish can be consumed up to 3 times per week according to mercury guidelines. Choosing wild-caught fish when possible can further reduce contaminant exposure.

How does gefilte fish compare to other fish?

Compared to other types of fish, gefilte fish is moderately high in calories, protein, and fat due to the addition of eggs and matzo meal in the recipe. It’s lower in mercury than high mercury picks like tuna, marlin, and mackerel.

Here is how gefilte fish nutrition compares per 100 grams of cooked fish:

Fish Calories Protein Fat Omega-3s Mercury
Gefilte fish 198 17.8g 11.5g 1g Low
Salmon 182 20.5g 10.5g 1.1g Low
Tuna 116 24g 1g 0.2g High
Cod 82 17.7g 0.7g 0.1g Low

As you can see, gefilte fish provides more calories and fat compared to whitefish like cod due to the added ingredients. But it’s still lower in mercury than tuna. Salmon contains a similar amount of omega-3s as gefilte fish.

Farmed vs wild gefilte fish

Using wild-caught fish like carp or whitefish provides more omega-3s and fewer contaminants than farmed options. If buying premade gefilte fish, choose wild-caught varieties when possible.

You can also make homemade gefilte fish using wild-caught fillets of carp, trout, cod or another oily fish. This lets you control the recipe and quality of the ingredients.

Potential health benefits

Eating gefilte fish provides several potential health benefits:

Heart health

The omega-3 fatty acids in gefilte fish help reduce inflammation, lower triglycerides, and decrease risk of heart disease and stroke.

Brain function

Gefilte fish is one of the best sources of vitamin B12, which is vital for nerve function and red blood cell formation.

Eye health

The omega-3s in gefilte fish provide nutrients important for eye development and protection against macular degeneration.

Cancer prevention

Some research shows a regular fish intake is linked to lower risk of certain cancers, potentially due to the omega-3 fatty acids.

Healthy pregnancy

The vitamin B12, omega-3s, and other nutrients in gefilte fish provide benefits during pregnancy for both mother and baby.

Balance is key, however. Pregnant women should limit gefilte fish to 2-3 servings per week due to its slightly higher mercury levels compared to fish like salmon and sardines.

Downsides of eating gefilte fish

Gefilte fish provides many nutritional benefits, but there are some potential downsides to consider as well:

High sodium

Premade varieties of gefilte fish often contain very high amounts of sodium, upwards of 300-500mg per serving. This can increase blood pressure in those with hypertension or heart disease.

Opt for low-sodium or homemade gefilte fish to reduce sodium intake.

Allergies

Those with fish allergies should avoid gefilte fish, as it may trigger an allergic reaction. There is some evidence that cooked fish protein is less allergenic than raw, but caution is still advised for known fish allergies.

Mercury and pollutants

While gefilte fish tends to be lower in mercury than many fish, it can accumulate other pollutants like PCBs. Choosing wild-caught fish and limiting intake to 1-2 servings weekly can help reduce this risk.

High cholesterol

The fatty nature of gefilte fish means it’s high in cholesterol, with about 65mg per serving. Those with high blood cholesterol or heart disease should be mindful of intake and limit to occasional use.

How to incorporate gefilte fish into your diet

Here are some tips for enjoying gefilte fish as part of a healthy diet:

Try homemade recipes

Make your own gefilte fish using wild-caught fish and limit salt and oil added. Bake instead of poaching to further reduce fat.

Enjoy as an appetizer

Opt for a 2-3 inch piece of gefilte fish alongside vegetable crudites as a protein-packed appetizer.

Add veggies like cabbage

Pair boiled gefilte fish with braised cabbage and carrots for a traditional Jewish meal.

Top with horseradish

Horseradish sauce complements the fish flavor and adds beneficial glucosinolates.

Serve with salad

Serve gefilte fish over a leafy green salad for added nutrients and fiber.

Limit to 1-2 times per week

Enjoy gefilte fish in moderation as part of a varied seafood intake due to potential contaminants in fish.

Choose low-sodium and wild-caught

Opt for low-sodium, wild-caught gefilte fish whenever possible to maximize benefits.

Pair with whole grains

Serve cooked gefilte fish over brown rice or quinoa instead of white bread or matzo.

Watch your portions

Stick to a 4-6 oz portion of gefilte fish to keep calories and cholesterol in check.

Healthy gefilte fish recipe

Here is a recipe for healthy baked gefilte fish using wild-caught whitefish:

Ingredients

  • 1 pound wild-caught whitefish fillet
  • 1 onion, diced
  • 2 eggs
  • 1/4 cup matzo meal
  • 2 tbsp fresh dill, chopped
  • 1 tsp salt
  • 1/2 tsp pepper

Instructions

  1. Preheat oven to 375°F.
  2. Dice whitefish into chunks and place in food processor. Pulse until ground but not fully pureed.
  3. Add remaining ingredients to food processor and pulse just until combined.
  4. Form mixture into logs and place in baking dish.
  5. Bake for 20 minutes until fish is opaque and cooked through.
  6. Let cool slightly before serving with horseradish if desired.

The bottom line

Gefilte fish is a traditional Jewish fish dish made by poaching a mixture of ground deboned fish and other ingredients like eggs and matzo meal. Common types of fish used include carp, whitefish, pike, and trout.

Gefilte fish offers a tasty way to get protein, healthy fats, vitamin B12, selenium, and omega-3 fatty acids. However, it’s also relatively high in calories, sodium, cholesterol, and mercury compared to some other fish.

Enjoying gefilte fish in moderation as part of a healthy diet and lifestyle can allow you to take advantage of the benefits while minimizing any potential downsides.

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