Fish

Fillet

Bonito fillet is a boneless side lifted from the frame, pin bones removed or marked. Flesh is dark, robust, tuna-family. Fresh grill fish and dried katsuobushi for dashi are different products. Pan-sear, grill, bake, or steam depending on thickness; Japanese dashi and Mediterranean grilled bonito. Keep iced and use soon after thawing. Oily, strong umami when dried guides whether you cook hot-and-fast or with more basting.

Track this ingredient

Quantity

Unit

Kg Liters Whole

Note

Cuts & parts

Belly

Centre Cut

Dorsal

Loin

Tail

Ventral

Characteristics

Preparations

BakedFreshGrilledSearedSteamed

Traits

Boneless SideCooks EvenlyFirm Or Flaky By SpeciesFreshness CriticalMain YieldPin Bones CheckedVersatile

Nutrition

Typical values per 100 g edible portion. Nutrient names open the reference page.

Nutrition Facts

Per 100 g edible portion

Calories 123

Amount per 100 g

Total Fat 4.46 g
Saturated Fat 1.05 g
Trans Fat 0 g
Monounsaturated Fat 2.11 g
Polyunsaturated Fat 2.04 g
Cholesterol 55.6 mg
Sodium 83.4 mg
Salt 0.21 g
Total Carbohydrate 0 g
Dietary Fibre 0 g
Total Sugars 0 g
Complex / starch 0 g
Protein 21.2 g
Water 68.9 g

Detailed nutrients

Energy 123 kcal
Water 68.9 g
Protein 21.2 g
Fat 4.46 g
- Saturated Fat 1.05 g
- Monounsaturated Fat 2.11 g
- Polyunsaturated Fat 2.04 g
  - Omega-3 0.82 g
Vitamins 43.2 mg
- Vitamin A 15 µg
- Vitamin B1 — Thiamine 0.11 mg
- Vitamin B2 — Riboflavin 0.17 mg
- Vitamin B3 — Niacin 4.5 mg
- Vitamin B5 — Pantothenic Acid 0.78 mg
- Vitamin B6 0.44 mg
- Vitamin B7 — Biotin 3.3 µg
- Vitamin B9 — Folate 13 µg
- Vitamin B12 — Cobalamin 1.2 µg
- Vitamin C 2 mg
- Vitamin D 1.6 µg
- Vitamin E 0.64 mg
- Vitamin K 0.5 µg
Minerals 421 mg
- Major Minerals 419 mg
  - Calcium 28 mg
  - Sodium 83.4 mg
  - Potassium 308 mg
- Trace Minerals 1.5 mg
  - Iron 1.5 mg
Salt 0.21 g
Cholesterol 55.6 mg

Vitamins

vitamin-c: 2 · vitamin-b12-cobalamin: 1.2 · vitamin-a: 15 · vitamin-b1-thiamine: 0.11 · vitamin-b2-riboflavin: 0.17 · vitamin-b3-niacin: 4.5 · vitamin-b5-pantothenic-acid: 0.78 · vitamin-b6: 0.44 · vitamin-b7-biotin: 3.3 · vitamin-b9-folate: 13 · vitamin-d: 1.6 · vitamin-e: 0.64 · vitamin-k: 0.5 ·

Minerals

Sodium: 83.41 · Potassium: 308 · Calcium: 28 · Iron: 1.5 ·

Fillet is primarily muscle—leaner than belly or skin-on cuts of the same species.

History

1900

Bonito fillets entered urban fish markets as portion-friendly alternatives to whole fish.

1980

Restaurant lines standardised bonito fillets for consistent cook times.

2000

Frozen-at-sea and aquaculture fillets widened bonito availability inland.