Fish
Coley
Coley (Pollachius virens), also sold as saithe or coalfish, is a North Atlantic gadid with greyish flesh that cooks to off-white flakes. Flavour is mild but a touch more assertive than premium cod; texture is firm and moist when fresh. It is often priced below cod and haddock, which made it a staple of fish cakes, pies, smoked products, and battered portions once cooks learned to treat it with care. British and Nordic kitchens use it much like other white fish—fry, bake, smoke, or stew—while French lieu noir appears in classic preparations. The grey raw colour is normal and lightens with heat; strong fishy smell means age. Keep cold, cook promptly, and avoid overcooking so the flakes stay juicy rather than dry and chalky.
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A sample of named types with their own origin and culinary profiles.
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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 4.92 g
- Saturated Fat 1.07 g
- Trans Fat 0 g
- Monounsaturated Fat 2.13 g
- Polyunsaturated Fat 1.91 g
- Cholesterol 53.2 mg
- Sodium 85.3 mg
- Salt 0.19 g
- Total Carbohydrate 0 g
- Dietary Fibre 0 g
- Total Sugars 0 g
- Complex / starch 0 g
- Protein 19.7 g
- Water 67.9 g
- Energy 133 kcal
- Water 67.9 g
- Protein 19.7 g
- Animal Protein 18.7 g
- Fat 4.92 g
- Saturated Fat 1.07 g
- Monounsaturated Fat 2.13 g
- Polyunsaturated Fat 1.91 g
- Vitamins 45.6 mg
- Vitamin A 20 µg
- Vitamin B1 — Thiamine 0.1 mg
- Vitamin B2 — Riboflavin 0.15 mg
- Vitamin B3 — Niacin 3.96 mg
- Vitamin B5 — Pantothenic Acid 0.69 mg
- Vitamin B6 0.39 mg
- Vitamin B7 — Biotin 2.9 µg
- Vitamin B9 — Folate 11.4 µg
- Vitamin B12 — Cobalamin 1.5 µg
- Vitamin C 2 mg
- Vitamin D 1.4 µg
- Vitamin E 0.56 mg
- Vitamin K 0.5 µg
- Minerals 376 mg
- Major Minerals 305 mg
- Trace Minerals 70.9 mg
- Salt 0.19 g
- Sodium Chloride 0.19 g
- Cholesterol 53.2 mg
Vitamins
vitamin-c: 2 · vitamin-b12-cobalamin: 1.5 · vitamin-a: 20 · vitamin-b1-thiamine: 0.1 · vitamin-b2-riboflavin: 0.15 · vitamin-b3-niacin: 3.96 · vitamin-b5-pantothenic-acid: 0.69 · vitamin-b6: 0.39 · vitamin-b7-biotin: 2.9 · vitamin-b9-folate: 11.4 · vitamin-d: 1.4 · vitamin-e: 0.56 · vitamin-k: 0.5 ·
Minerals
Sodium: 85.26 · Potassium: 170 · Calcium: 50 · Iron: 0.5 · Zinc: 0.4 · Iodine: 70 ·
Fish flesh is lean to oily depending on species; marine omega-3s rise in fatty fish.
Grading systems
Grades are placed along a shared scale so systems can be compared side by side.
History
Coastal and river fishing for coley and related species supplied essential protein long before agriculture spread globally.
Salting, drying, smoking, and fermenting extended the shelf life of coley and enabled long-distance trade.
Ice preservation and railway transport brought fresh coley to inland cities beyond fishing ports.
Industrial freezing, aquaculture, and global logistics made coley widely available in international markets.