Fish

Steak

Cod steak is a cross-cut portion through the body, often bone-in, for grilling, baking, or pan-searing. The lean white flesh needs fat or sauce; the bone helps moisture and flavour. Oil the surface and do not overcook. Classic with butter, parsley, and lemon or a tomato-pepper stew.

Track this ingredient

Quantity

Unit

Kg Liters Whole

Note

Cuts & parts

Centre Cut

Cross Cut

Tail Cut

Characteristics

Preparations

BroiledGrilledPan FriedResting

Traits

CentrepieceHigh HeatJuicyQuick CookSeared CrustThick Portion

Nutrition

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

Nutrition Facts

Per 100 g edible portion

Calories 97.9

Amount per 100 g

Total Fat 1.89 g
Saturated Fat 0.37 g
Trans Fat 0 g
Monounsaturated Fat 0.73 g
Polyunsaturated Fat 0.79 g
Cholesterol 57.8 mg
Sodium 78.2 mg
Salt 0.19 g
Total Carbohydrate 0 g
Dietary Fibre 0 g
Total Sugars 0 g
Complex / starch 0 g
Protein 20.2 g
Water 69.4 g

Detailed nutrients

Energy 97.9 kcal
Water 69.4 g
Protein 20.2 g
Fat 1.89 g
- Saturated Fat 0.37 g
- Monounsaturated Fat 0.73 g
- Polyunsaturated Fat 0.79 g
  - Omega-3 0.32 g
Vitamins 37.8 mg
- Vitamin A 15 µg
- Vitamin B1 — Thiamine 0.09 mg
- Vitamin B2 — Riboflavin 0.13 mg
- Vitamin B3 — Niacin 3.52 mg
- Vitamin B5 — Pantothenic Acid 0.61 mg
- Vitamin B6 0.34 mg
- Vitamin B7 — Biotin 2.5 µg
- Vitamin B9 — Folate 10.1 µg
- Vitamin B12 — Cobalamin 1.2 µg
- Vitamin C 2 mg
- Vitamin D 1.2 µg
- Vitamin E 0.49 mg
- Vitamin K 0.6 µg
Minerals 470 mg
- Major Minerals 468 mg
  - Calcium 55 mg
  - Sodium 78.2 mg
  - Potassium 335 mg
- Trace Minerals 1.5 mg
  - Iron 1.5 mg
Salt 0.19 g
Cholesterol 57.8 mg

Vitamins

vitamin-c: 2 · vitamin-b12-cobalamin: 1.2 · vitamin-a: 15 · vitamin-b1-thiamine: 0.09 · vitamin-b2-riboflavin: 0.13 · vitamin-b3-niacin: 3.52 · vitamin-b5-pantothenic-acid: 0.61 · vitamin-b6: 0.34 · vitamin-b7-biotin: 2.5 · vitamin-b9-folate: 10.1 · vitamin-d: 1.2 · vitamin-e: 0.49 · vitamin-k: 0.6 ·

Minerals

Sodium: 78.16 · Potassium: 335 · Calcium: 55 · Iron: 1.5 ·

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

History

1200

Cross-cut cod steaks were a practical hearth portion for large fish.

1800

Retail fishmongers sold cod steaks as a standard household cut.

2000

Fresh and frozen cod steaks remained a weeknight white-fish staple.