Fish
Fillet
Cod fillet is the boneless side lifted from the frame—the everyday pan, grill, and oven cut for this fish. Flesh should be lean and white, firming into large moist flakes when just cooked; pull pin bones along the lateral line before service. Thickness tapers from head to tail, so centre cuts cook more evenly than tail pieces. Pat dry and cook skin-on when the skin crisps well, or skin-off for batter, sauce, and delicate poaching. Stop as soon as the flake turns opaque; residual heat finishes the centre. Keep iced until cooking and season simply with salt, acid, and fat.
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Nutrition and pairings
Nutrition
Typical values per 100 g edible portion. Nutrient names open the reference page.
Nutrition Facts
Per 100 g edible portion
Amount per 100 g
- Total Fat 1.74 g
- Saturated Fat 0.36 g
- Trans Fat 0 g
- Monounsaturated Fat 0.66 g
- Polyunsaturated Fat 0.72 g
- Cholesterol 56.9 mg
- Sodium 84.7 mg
- Salt 0.21 g
- Total Carbohydrate 0 g
- Dietary Fibre 0 g
- Total Sugars 0 g
- Complex / starch 0 g
- Protein 21.5 g
- Water 68.5 g
- Energy 102 kcal
- Water 68.5 g
- Protein 21.5 g
- Fat 1.74 g
- Saturated Fat 0.36 g
- Monounsaturated Fat 0.66 g
- Polyunsaturated Fat 0.72 g
- Omega-3 0.29 g
- Vitamins 38.1 mg
- Vitamin A 15 µg
- Vitamin B1 — Thiamine 0.09 mg
- Vitamin B2 — Riboflavin 0.14 mg
- Vitamin B3 — Niacin 3.6 mg
- Vitamin B5 — Pantothenic Acid 0.62 mg
- Vitamin B6 0.35 mg
- Vitamin B7 — Biotin 2.6 µg
- Vitamin B9 — Folate 10.3 µg
- Vitamin B12 — Cobalamin 1.2 µg
- Vitamin C 2 mg
- Vitamin D 1.3 µg
- Vitamin E 0.5 mg
- Vitamin K 0.4 µg
- Minerals 452 mg
- Major Minerals 451 mg
- Trace Minerals 1.5 mg
- Iron 1.5 mg
- Salt 0.21 g
- Cholesterol 56.9 mg
Vitamins
vitamin-c: 2 · vitamin-b12-cobalamin: 1.2 · vitamin-a: 15 · vitamin-b1-thiamine: 0.09 · vitamin-b2-riboflavin: 0.14 · vitamin-b3-niacin: 3.6 · vitamin-b5-pantothenic-acid: 0.62 · vitamin-b6: 0.35 · vitamin-b7-biotin: 2.6 · vitamin-b9-folate: 10.3 · vitamin-d: 1.3 · vitamin-e: 0.5 · vitamin-k: 0.4 ·
Minerals
Fillet is primarily muscle—leaner than belly or skin-on cuts of the same species.
History
North Atlantic fishers and cooks filleted cod for salting, drying, and fresh hearth cookery.
Urban markets sold boneless cod sides and later true fillets as the staple white fish.
Frozen at sea and retail cod fillets remained the default fish-and-chips and weeknight white fish.