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Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, black cod is exceptionally healthy. It is one of the best sources of heart-healthy omega-3 fatty acids, which reduce inflammation and support brain function, while also providing high-quality protein and essential vitamins like D and B12.
A 100g serving of black cod contains approximately 17.8g of protein and 13.5g of fat. While it is higher in fat than traditional white fish, most of this is composed of beneficial polyunsaturated fats, including EPA and DHA.
Yes, black cod is an ideal choice for the ketogenic diet. It contains zero carbohydrates and is high in healthy fats and protein, helping to maintain ketosis while providing essential nutrients.
Black cod, also known as sablefish, has a rich, buttery flavor and a delicate, velvety texture with large, moist flakes. It is often referred to as 'butterfish' because of its high oil content and melt-in-your-mouth consistency.
Black cod is very forgiving and difficult to overcook due to its high fat content. It is best prepared by pan-searing, broiling, or roasting; it is famously used in miso-glazed preparations which complement its rich flavor.
No, black cod (sablefish) is not actually a member of the cod family. Compared to Atlantic or Pacific cod, black cod has a much higher fat content, a richer flavor, and a more delicate, silky texture.
Black cod contains moderate levels of mercury, similar to halibut. While it is rich in beneficial omega-3s for fetal development, health organizations generally recommend limiting consumption to one serving per week for pregnant women.
black cod fillets is a versatile ingredient found in cuisines around the world. With 195 calories per 100g and 17.8 grams of protein, it's a nutritious addition to many dishes.
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View all other →Discover 1 recipes featuring black cod fillets with step-by-step instructions.
Browse recipes →Store fresh fillets in the coldest part of your refrigerator, ideally on a bed of ice, and cook them within 1 to 2 days. For longer storage, wrap the fillets tightly in plastic wrap and freeze them for up to 3 months.
Fresh black cod should have a clean, mild scent of the ocean and never a strong 'fishy' odor. The flesh should appear translucent and moist, and it should feel firm to the touch rather than mushy or slimy.
While black cod is more calorie-dense than leaner fish like tilapia, its high protein and healthy fat content can increase feelings of fullness. It can be an effective part of a weight loss diet when consumed in moderate portions.