It’s possible to catch and cook fish in a way that makes it healthy, but there are also fish that you should never eat because they are contaminated with toxins or were caught in farms. So where does rockfish lie — and just what is rockfish anyway?.
While there are many fish called rockfish, it is really a generic term. People on the East Coast often call striped bass “rockfish,” but the fish can only be sold in the state where it was caught and called “rockfish.” Once across the state line, it has to be called bass. The FDA says that the name “rockfish” can be used for about 60 different kinds of fish, and they can be found on both the East and West Coasts. (1).
For example, Pacific ocean perch, chilipepper, cowcod, grouper and treefish are all allowed to be called rockfish. This brings us back to the question we began with: what is a rockfish? A rockfish is any fish that hides under or near rocks. That is a pretty broad and vague answer, especially since these fish may not even be related.
Can we say for sure if rockfish is good or bad based on the broad definition and the group of fish that can fit into it? Most of the time, yes. Even though rockfish may be good for you in some ways, like helping your brain work better and fighting some diseases, it is usually farmed, which means you could get mercury or fish poisoning from it. Let’s take a look at both the good and bad when it comes to rockfish.
Rockfish is a generic term used to describe over 60 species of fish that often hide under rocks near shorelines. On the East Coast, striped bass is commonly called rockfish, while the West Coast gives the rockfish name to fish like Pacific ocean perch and chilipepper. So when you ask “are rockfish good to eat?”, the answer depends on the specific type of rockfish.
Some rockfish contain healthy nutrients like selenium, vitamin D, and protein. However, larger, older rockfish tend to accumulate heavy metals like mercury. Contaminants like PCBs and mercury can also build up through the food chain. So eating large, old rockfish frequently may pose health risks.
Here’s a detailed look at the pros and cons of eating rockfish, plus tips for choosing and preparing rockfish.
Potential Benefits of Eating Rockfish
Here are some of the potential health benefits associated with eating rockfish:
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Protein for cell repair and growth – Rockfish contains high-quality protein needed to build and repair cells and make new cells. Protein is especially important for growth and development in children, teens, and pregnant women. The protein in rockfish can also help rebuild stressed muscle cells in athletes.
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Brain-boosting selenium – Rockfish can be a good source of selenium, an essential mineral. Selenium acts as an antioxidant to fight damage from free radicals. It also supports thyroid and immune function and may help prevent cognitive decline.
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Vitamin D – Some types of rockfish provide up to 46% of the Daily Value for vitamin D in a 3 ounce cooked serving. Vitamin D promotes healthy bones, muscles, nerves, and immunity. Emerging research links vitamin D to reduced risk of cancer, heart disease, diabetes, and autoimmune disorders.
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Disease prevention – The selenium in rockfish supports thyroid function, heart health, immunity, and antioxidant protection against chronic diseases like cancer, heart disease, and Alzheimer’s.
Potential Downsides of Eating Rockfish
However, there are also some potential downsides to eating certain types of rockfish:
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Mercury – Larger, older rockfish tend to accumulate mercury in their tissues Too much mercury can damage the brain, thyroid, kidneys, and other organs Fetuses, infants, and small children are most vulnerable.
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PCBs – Industrial chemicals called PCBs also build up in the fat and organs of rockfish through bioaccumulation. PCBs are probable carcinogens and may cause other long-term health effects.
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Fish poisoning – Large reef fish like grouper and coral trout sometimes contain ciguatoxins that cause ciguatera fish poisoning. There’s no way to detect or destroy these toxins by smell, taste, freezing, or cooking.
Tips for Choosing and Eating Rockfish
To enjoy the benefits of rockfish while minimizing risks, follow these tips:
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Choose smaller, younger rockfish since they contain less mercury and other contaminants.
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Eat a variety of fish rather than rockfish every day to limit mercury exposure.
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Check local fish advisories for warnings about contaminants in rockfish in your area. Avoid eating rockfish caught in contaminated waters.
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Remove the skin and dark fat line along the side which accumulate more toxins.
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Bake, broil, grill, or poach rockfish instead of frying to reduce unhealthy fats.
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When cooking reef fish like grouper in tropical areas, avoid fish organs, heads, and roe which concentrate ciguatoxins.
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Pregnant women, infants, and children should limit intake of rockfish and other fish with mercury.
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Opt for low-mercury fish like salmon, tilapia, trout, anchovies, herring, and Atlantic mackerel as healthier alternatives.
Nutrition Profile of Rockfish
The nutrition content of rockfish varies by exact species. But in general, a 3 ounce cooked serving of Pacific rockfish provides:
- 180 calories
- 36 grams protein
- 3 grams fat
- Rich in selenium, phosphorus, B vitamins, potassium, and magnesium
- Also contains some vitamin A, vitamin D, vitamin E
So in moderation, rockfish can provide lean protein and important vitamins and minerals.
Healthiest Ways to Eat Rockfish
To enjoy rockfish as part of a healthy diet:
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Choose wild-caught rockfish instead of farmed whenever possible. Wild rockfish eat a more natural diet and contain fewer contaminants.
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Bake, broil, or grill rockfish with minimal added fat and sodium instead of frying or breading.
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Flavor rockfish with fresh herbs, spices, citrus, ginger, or mango chutney instead of heavy sauces.
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Pair baked or grilled rockfish with steamed vegetables or a fresh salad for a nutritious meal.
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Try substituted sustainably-caught whitefish like striped bass, halibut, or cod for recipes calling for rockfish. Their texture and flavor are quite similar.
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Limit rockfish intake to 1-2 times per month as part of a varied diet with plenty of low-mercury fish, beans, nuts, seeds, eggs, and poultry.
The Bottom Line on Eating Rockfish
Rockfish refers to over 60 species of fish often found hiding near rocky reefs and shores. Some types of smaller, younger rockfish can be a healthy source of protein, selenium, vitamin D and other nutrients.
However, larger old rockfish and reef fish tend to accumulate concerning levels of mercury, PCBs, and ciguatoxins. By following seafood advisory warnings, limiting intake, and choosing preparation methods that reduce toxins, rockfish can still be included occasionally as part of a varied, well-balanced diet.
For most people, wild-caught salmon, herring, trout, and other low-mercury fish are healthier choices on a regular basis. But enjoying rockfish in moderation once or twice a month can provide benefits without significant risks for most healthy adults.
Rockfish Side Effects and Downsides
One one hand, most fish provide lean protein, selenium and vitamin D. Plus, fish is typically low in fat, making it even more appealing to consumers, but according to the Environmental Defense Fund, rockfish contains moderate levels of mercury. (6) Mercury can cause neurological disorders, thyroid issues, insomnia and kidney problems, to name a few. Grouper, for example, is one of those fish, and it is on my list of fish you should never eat due to its mercury content.
Additionally, a statewide advisory was issued by the Office of Environmental Health Hazard Assessment (OEHHA) regarding the consumption of rockfish on California coastal waterways, with the exception of enclosed bays and coastal areas, due to mercury levels and polychlorinated biphenyls (PCBs) found in the fish. (7) PCBs are a problem because they are manmade industrial chemicals that may cause many health problems, including potentially causing cancer. PCBs are known to build up in the skin, fat and internal organs of fish, which is why the OEHHA suggests eating skinless fish. (8)
Mercury levels in rockfish are not always all that bad, but you still need to monitor it. You don’t have to eat fish every day, which can raise your mercury levels above what is safe and poison you.
How much mercury is too much? Based on a study where fish contained high levels of mercury, the U.S. Environmental Protection Agency suggests that 0.1 µg/kg body weight per day is safe. (9)
You may have heard of fish poisoning from reef fish called ciguatera. This makes rockfish a potential candidate, but it is usually found in larger fish. Ciguatera fish poisoning is caused by fish that contain a toxin called ciguatoxin. This toxin is produced by the microalgae that is eaten by reef fish. Humans can get sick if eating fish that have eaten the algae or carnivorous fish that have eaten those fish that have eaten the algae. The illness is usually mild to moderate with potential for gastrointestinal issues, such as diarrhea, cramping, nausea, vomiting and some neurological effects. (10)
The International Association for Medical Assistance to Travellers in Canada reports that ciguatera is the most contracted foodborne illness for travelers. This sort of fish poisoning most commonly occurs in tropical and subtropical areas, such as the Pacific Ocean, the Indian Ocean and the Caribbean Sea. Any reef fish can cause the poisoning, but it is most likely contracted from species including “barracuda, grouper, red snapper, moray eel, amberjack, parrotfish, hogfish, sturgeon fish, kingfish, coral trout, and sea bass.” The ciguatoxins collect in the fish liver, intestines, heads and roe. Unfortunately, there is no way to tell if there is a problem since it does not affect the taste, texture or odor of the fish. The toxins cannot be eliminated by cooking, smoking, freezing or salting. Check with FDA reports in the area to make sure there has not been a recent outbreak of illnesses due to the toxins. (11)
There are different species of rockfish, so the nutrition value can be different. However, we can get a good idea of the nutritional value by mixing certain types of fish that qualify.
According to the USDA’s National Nutrient Database, one fillet (about 149 grams) of cooked, dry-heat, mixed species Pacific rockfish contains about: (12)
- 180 calories
- 35.8 grams protein
- 3 grams fat
- 69.7 micrograms selenium (100 percent DV)
- 340 milligrams phosphorus (34 percent DV)
- 1.8 micrograms vitamin B12 (30 percent DV)
- 5.8 milligrams niacin (29 percent DV)
- 775 milligrams potassium (22 percent DV)
- 0.4 milligram vitamin B6 (20 percent DV)
- 1.3 milligrams pantothenic acid (13 percent DV)
- 50.7 milligrams magnesium (13 percent DV)
- 2.3 milligrams vitamin E (12 percent DV)
- 355 international units vitamin A (7 percent DV)
- 0.1 milligram riboflavin (7 percent DV)
Is Rockfish Good for You? Potential Rockfish Benefits
Rockish contains protein, which is a must-have for proper nutrition. We all know that we need protein, but why? Have you ever thought about why protein is called “the building blocks of life”? It’s because every cell in the body is made up of protein.
Protein is made up of amino acids, and these amino acids help repair cells while making new cells. It is a pretty big deal when it comes to the growth and developmental stages of children, teenagers and women who are pregnant, in addition to helping repair and rebuild stressed cells of athletes. (2)
Selenium can be found in ocean fish, and rockfish, which lives in the ocean, is a food that is high in selenium. Selenium is important because it can help power the brain, but it does even more than that. (3).
As an antioxidant, it has cancer-fighting properties, helps with thyroid function, provides assistance for a healthy heart and supports the immune system. Without selenium, the body is at risk for various health conditions, such as autism, Down syndrome, brain tumors, liver disease, Alzheimer’s, diabetes, rheumatoid arthritis, pancreatitis, asthma and even obesity. (4)
Another good thing about rockfish is that it contains a good bit of vitamin D. In fact, certain rockfish can have up to about 46 percent of your daily recommended value worth. To get enough vitamin D, we can go outside and get some, but if you are sensitive to the sun or live somewhere that doesn’t get much sun, it can be hard to get enough. In addition to rockfish, certain foods — such as fish oils and egg yolks — offer vitamin D.
Vitamin D helps with a lot of things, like controlling weight, keeping the nervous system healthy, and keeping bones and muscles healthy. But did you know it can also help fight cancer symptoms?
In a Swedish study, 4,000 international units of vitamin D were given every day to half of the 78 palliative cancer patients. The other 39 patients were not treated and were used as a control group. Researchers looked at opioid doses, antibiotic consumption and quality of life scores.
After a month, they found “the vitamin D treated group had a significantly decreased fentanyl dose compared to the untreated group … which increased further at 3 months.” In addition, those treated with vitamin D improved quality of life scores and “had significantly lower consumption of antibiotics after 3 months compared to the untreated group.” There were no adverse side effects reported by the vitamin D group as well. (5)
Selenium is a much-need nutrient to help maintain proper function of the body. It functions as a powerful antioxidant and helps the thyroid work properly. It also keeps the brain sharp, the heart healthy, and the immune system strong. If you don’t get enough selenium, you could end up with some pretty bad conditions, like autism, Alzheimer’s, Down syndrome, brain tumors, and diabetes, to name a few.
