Fish
Steak
Coley steak is a cross-cut portion for grilling and roasting, often showing bone on larger fish. Oil, season, cook hot then finish gently if thick. Rest briefly. Avoid overcooking lean steaks. stop at just-opaque; residual heat finishes the centre. Even thickness matters more than elaborate marinades for consistent doneness.
Track this ingredient
Cuts & parts
Characteristics
Preparations
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 4.69 g
- Saturated Fat 0.98 g
- Trans Fat 0 g
- Monounsaturated Fat 2.11 g
- Polyunsaturated Fat 2.03 g
- Cholesterol 55.4 mg
- Sodium 75.6 mg
- Salt 0.21 g
- Total Carbohydrate 0 g
- Dietary Fibre 0 g
- Total Sugars 0 g
- Complex / starch 0 g
- Protein 20.5 g
- Water 73.1 g
- Energy 127 kcal
- Water 73.1 g
- Protein 20.5 g
- Fat 4.69 g
- Saturated Fat 0.98 g
- Monounsaturated Fat 2.11 g
- Polyunsaturated Fat 2.03 g
- Omega-3 0.81 g
- Vitamins 44.5 mg
- Vitamin A 15 µg
- Vitamin B1 — Thiamine 0.08 mg
- Vitamin B2 — Riboflavin 0.12 mg
- Vitamin B3 — Niacin 4.71 mg
- Vitamin B5 — Pantothenic Acid 0.82 mg
- Vitamin B6 0.46 mg
- Vitamin B7 — Biotin 3.4 µg
- Vitamin B9 — Folate 13.7 µg
- Vitamin B12 — Cobalamin 1.2 µg
- Vitamin C 2 mg
- Vitamin D 1.7 µg
- Vitamin E 0.67 mg
- Vitamin K 0.6 µg
- Minerals 393 mg
- Major Minerals 392 mg
- Trace Minerals 1.5 mg
- Iron 1.5 mg
- Salt 0.21 g
- Cholesterol 55.4 mg
Vitamins
vitamin-c: 2 · vitamin-b12-cobalamin: 1.2 · vitamin-a: 15 · vitamin-b1-thiamine: 0.08 · vitamin-b2-riboflavin: 0.12 · vitamin-b3-niacin: 4.71 · vitamin-b5-pantothenic-acid: 0.82 · vitamin-b6: 0.46 · vitamin-b7-biotin: 3.4 · vitamin-b9-folate: 13.7 · vitamin-d: 1.7 · vitamin-e: 0.67 · vitamin-k: 0.6 ·
Minerals
Fillet is primarily muscle—leaner than belly or skin-on cuts of the same species.
History
Coastal fisheries and markets sold coley whole and in pieces long before industrial freezing, including named steak portions.
Coastal fisheries and markets sold coley whole and in pieces long before industrial freezing, including named steak portions.
Fillet and portion packs of coley became standard supermarket seafood, including named steak portions.