Fish
Fillet
Coley fillet is the boneless side cut from the frame—everyday pan, grill and bake portion. Thickness tapers toward the tail. Pin-bone, pat dry, cook just opaque. Skin on or off is preference. Save frames for stock. Pairs with lemon, butter, herbs, oil, gentle spice. Wipe pans of excess fat before deglazing if you want a bright sauce.
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Characteristics
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Traits
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 4.55 g
- Saturated Fat 0.95 g
- Trans Fat 0 g
- Monounsaturated Fat 2.04 g
- Polyunsaturated Fat 2.11 g
- Cholesterol 52 mg
- Sodium 80.5 mg
- Salt 0.21 g
- Total Carbohydrate 0 g
- Dietary Fibre 0 g
- Total Sugars 0 g
- Complex / starch 0 g
- Protein 22.1 g
- Water 72.6 g
- Energy 127 kcal
- Water 72.6 g
- Protein 22.1 g
- Fat 4.55 g
- Saturated Fat 0.95 g
- Monounsaturated Fat 2.04 g
- Polyunsaturated Fat 2.11 g
- Omega-3 0.84 g
- Vitamins 38.3 mg
- Vitamin A 15 µg
- Vitamin B1 — Thiamine 0.09 mg
- Vitamin B2 — Riboflavin 0.14 mg
- Vitamin B3 — Niacin 3.63 mg
- Vitamin B5 — Pantothenic Acid 0.63 mg
- Vitamin B6 0.36 mg
- Vitamin B7 — Biotin 2.6 µg
- Vitamin B9 — Folate 10.4 µg
- Vitamin B12 — Cobalamin 1.2 µg
- Vitamin C 2 mg
- Vitamin D 1.3 µg
- Vitamin E 0.51 mg
- Vitamin K 0.4 µg
- Minerals 304 mg
- Major Minerals 302 mg
- Trace Minerals 1.5 mg
- Iron 1.5 mg
- Salt 0.21 g
- Cholesterol 52 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: 3.63 · vitamin-b5-pantothenic-acid: 0.63 · vitamin-b6: 0.36 · vitamin-b7-biotin: 2.6 · vitamin-b9-folate: 10.4 · vitamin-d: 1.3 · vitamin-e: 0.51 · vitamin-k: 0.4 ·
Minerals
Fillet is primarily muscle—leaner than belly or skin-on cuts of the same species.
History
Fillet and portion packs of coley became standard supermarket seafood, including named fillet portions.
Fillet and portion packs of coley became standard supermarket seafood, including named fillet portions.
Ice, rail and trawler fleets moved coley inland as everyday protein, including named fillet portions.