Wednesday, February 28Food Security Matters

Upos-upos Fish: Two-spot Red Snapper Description, Uses, and Benefits

Welcome to the world of seafood enthusiasts! Today, we dive deep into the ocean to explore a fascinating and delicious fish known as the Two-spot Red Snapper, also called upos-upos fish. With its vibrant colors and delectable flavor, this magnificent creature has captured the hearts and taste buds of many seafood lovers around the globe.

Prepare to be amazed as we uncover everything you need to know about Two-spot Red Snapper – from its scientific name and other aliases to its nutritional value and numerous health benefits. We’ll even share some mouthwatering recipes that will take your culinary skills to new depths!

So, grab your fins (or apron), and let’s embark on a journey filled with tantalizing flavors, wholesome nutrients, and undiscovered possibilities. Get ready for an underwater adventure like no other!

What is Upos-upos Fish

Meet the Two-spot Red Snapper, scientifically known as Lutjanus bohar. This magnificent fish belongs to the Lutjanidae family and is also referred to by various other names such as upos-upos fish (Ilonggo), twospot snapper, or simply red snapper. A similar fish but a different red snapper sub-species is called Maya-maya in Tagalog.

When it comes to appearance, the Two-spot Red Snapper truly stands out among its underwater companions. With a sleek and streamlined body, adorned with vibrant red scales that shimmer under the sunlight, this fish is a true sight to behold. Its distinctive feature is the two prominent dark spots located just behind its gills – hence the name “Two-spot”!

Upos-upos (Hiligaynon/Ilonggo)

The coloration of this species can vary slightly depending on their age and habitat. While juveniles tend to have more pronounced red hues along their bodies, adults boast a deeper scarlet shade mixed with hints of pink or orange. These striking colors not only make them visually appealing but also play an essential role in camouflaging within their natural surroundings.

In terms of size, adult Two-spot Red Snappers can reach impressive lengths of up to 12 inches and can weight more than 2kgs. However, it’s important to note that sizes may vary based on factors like location and availability of food sources.

As for their preferred habitat, these captivating creatures are typically found in warm tropical waters across the Indo-Pacific region. From coral reefs and rocky areas near shorelines to lagoons and outer reef slopes at depths ranging from 10 meters (32 feet) up to 50 meters (164 feet), they thrive in diverse marine environments.

Two-spot Red Snapper Nutrition per 100g

Two-spot Red Snapper is not only a delicious fish but also packed with essential nutrients that are beneficial for our overall health. Let’s take a closer look at the nutrition content per 100g of this tasty seafood.

As of my last update in September 2021, the following are the approximate nutritional values for raw, wild-caught red snapper (generic fish) per 100 grams:

  • Calories: 110-120 kcal
  • Protein: 20-22 grams
  • Total Fat: 1-2 grams
    • Saturated Fat: 0.2-0.4 grams
    • Monounsaturated Fat: 0.4-0.6 grams
    • Polyunsaturated Fat: 0.3-0.5 grams
  • Omega-3 Fatty Acids: 0.1-0.3 grams
  • Cholesterol: 45-60 milligrams
  • Sodium: 60-80 milligrams
  • Potassium: 350-400 milligrams
  • Vitamin D: Approximately 400 IU (International Units)

Please note that these values are approximate and can vary based on the specific type of red snapper and its habitat. Additionally, cooking methods can also impact the nutritional composition of the fish. For the most accurate and up-to-date nutritional information on red snapper or any specific type of fish, I recommend checking the USDA National Nutrient Database or other reliable sources.

10 Health Benefits of Upos-upos Fish

Red snapper is not only delicious but also offers various health benefits when included as part of a balanced diet. Some of the key health benefits of red snapper include:

  1. High in Protein: Upos-upos fish is a good source of protein, which is essential for building and repairing tissues, supporting muscle health, and promoting overall body functions.
  2. Rich in Omega-3 Fatty Acids: Red snapper contains omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These fatty acids are known for their heart-healthy properties, reducing inflammation, supporting brain health, and potentially reducing the risk of chronic diseases.
  3. Heart Health: The omega-3 fatty acids found in Upos-upos fish can help lower triglyceride levels, reduce blood pressure, and promote overall heart health.
  4. Brain Function and Development: DHA, one of the omega-3 fatty acids in Upos-upos fish, is crucial for brain development in infants and can also support cognitive function in adults.
  5. Eye Health: The omega-3 fatty acids in red snapper are beneficial for maintaining good vision and supporting overall eye health.
  6. Vitamins and Minerals: Red snapper is a source of various vitamins and minerals, including vitamin D, vitamin B12, selenium, and potassium, which are important for bone health, immune function, and overall well-being.
  7. Low in Saturated Fat: Upos-upos fish is relatively low in saturated fat, making it a healthier option compared to certain other protein sources that are higher in unhealthy fats.
  8. Weight Management: Being a lean source of protein, red snapper can help with weight management by promoting satiety and providing essential nutrients without excess calories.
  9. Boosts Immune System: The vitamins and minerals present in Upos-upos fish, such as vitamin D and selenium, can support a healthy immune system.
  10. Supports Bone Health: Red snapper provides essential nutrients like calcium, phosphorus, and vitamin D, which play a crucial role in maintaining strong bones.

It’s worth noting that the health benefits of red snapper are not exclusive to this specific fish. Many other types of fish, especially those rich in omega-3 fatty acids, also offer similar advantages. As with any food, moderation is key, and it’s essential to prepare red snapper in a healthy manner, such as grilling, baking, or steaming, to retain its nutritional value. If you have specific health conditions or dietary concerns, it’s a good idea to consult with a healthcare professional or a registered dietitian for personalized advice.

5 Side Effects and Disadvantages of Eating Two-spot Red Snapper

1. Mercury Content: One potential concern when it comes to consuming two-spot red snapper is its mercury content. Like many other large fish species, this fish can accumulate high levels of mercury in its tissues over time due to environmental contamination. High levels of mercury consumption can have adverse effects on human health, particularly for pregnant women and young children. It is recommended that individuals limit their intake of two-spot red snapper to reduce the risk of mercury toxicity.

2. Allergic Reactions: While rare, some people may experience allergic reactions to eating two-spot red snapper or any type of fish for that matter. Symptoms can range from mild itching and hives to more severe reactions such as difficulty breathing or anaphylaxis. If you have a known allergy to seafood or are unsure about your tolerance, it is best to consult with a healthcare provider before including this fish in your diet.

3. Environmental Impact: The demand for two-spot red snapper has led to increased fishing pressure on wild populations, which can result in overfishing if not managed sustainably. Overfishing can disrupt marine ecosystems and lead to population declines not only for the target species but also for other dependent organisms within the food chain.

4. Cost: Two-spot red snapper tends to be relatively expensive compared to other types of fish available in the market due its popularity and limited availability in certain regions.

5. Potential Contamination: Depending on where it was caught and how it was handled after capture, there may be a risk of bacterial contamination with two-spot red snapper or any raw seafood product. Thorough cooking is essential in order to eliminate any harmful bacteria that may be present.

It’s important to always consider these side effects and disadvantages associated with eating two-spot red snapper while making informed decisions regarding your dietary choices

How to Eat Upos-upos Fish

Red snapper is a delicious and versatile fish that can be enjoyed in various ways. Here are some common ways to eat red snapper:

  1. Grilled: Grilling red snapper brings out its natural flavors and creates a slightly crispy texture on the outside while keeping the flesh moist and tender. Marinate the fish with your favorite herbs, spices, and olive oil before grilling.
  2. Baked: Baking red snapper is a simple and healthy way to cook it. You can place the fish in a baking dish, season it with herbs, lemon, and olive oil, and bake it until it’s cooked through.
  3. Fried: For a crispy and indulgent treat, you can bread the red snapper fillets and fry them until golden brown. Serve with tartar sauce or a squeeze of lemon.
  4. Steamed: Steaming red snapper preserves its delicate flavor and is a healthy cooking method. You can steam it with ginger, scallions, and soy sauce for an Asian-inspired dish.
  5. Ceviche: Red snapper is excellent for ceviche, a dish where raw fish is “cooked” in citrus juice. Marinate diced red snapper with lime or lemon juice, onions, tomatoes, cilantro, and other seasonings for a refreshing and tangy appetizer.
  6. Fish Tacos: Grilled or fried red snapper makes a fantastic filling for fish tacos. Serve it with shredded cabbage, salsa, guacamole, and a drizzle of creamy sauce in tortillas.
  7. Poached: Poaching red snapper in a flavorful broth can result in a delicate and tender fish. Use a broth made with herbs, vegetables, and white wine for added flavor.
  8. Stir-Fry: Cut red snapper into bite-sized pieces and stir-fry it with vegetables and your choice of sauce for a quick and nutritious meal.

Remember to check for any bones and remove them before serving. Red snapper pairs well with a wide range of side dishes, such as rice, quinoa, roasted vegetables, or salads.

When buying Upos-upos fish, ensure that it’s fresh, and if possible, choose sustainably sourced options. As with any fish, proper cooking and food safety practices are essential to enjoy a safe and delicious meal.


Upos-upos fish is a stunning fish with a distinctive appearance. It boasts a reddish-brown body adorned with two prominent black spots near its tail. Growing to an average size of 12 to 16 inches, it inhabits warm tropical waters across the Indo-Pacific region.

Not only is the Two-spot Red Snapper delicious, but it also offers numerous health benefits. Packed with essential nutrients like omega-3 fatty acids and high-quality protein, this fish contributes to heart health and brain function. Its low mercury content makes it safe for regular consumption and suitable for all age groups.

However, like any food item, there are some potential side effects associated with consuming Two-spot Red Snapper in excess. These include allergies or sensitivities in certain individuals and the risk of contamination if not sourced from reputable suppliers.

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