Fish

Fillet

Ling fillet is a boneless (or pin-bone-in) side cut from the long body of this North Atlantic gadiform—thick, mild, and large-flaked when cooked. Compared with cod it can feel slightly firmer and less fatty; the long shape yields elongated loins rather than short square blocks. Skin-on fillets crisp well; skinless suits poaching and pies. Pan-sear, bake, grill, or stew; avoid overcooking lean portions until dry. Check for remaining pin bones along the centre line. Fresh fillets should smell clean and marine, with pearly flesh that springs back.

Track this ingredient

Quantity

Unit

Kg Liters Whole

Note

Cuts & parts

Belly

Centre Cut

Dorsal

Loin

Tail

Ventral

Characteristics

Preparations

BakedFreshGrilledPoachedSkin OnSkinless

Traits

FirmFlakyLarge FlakeMildWhite Fish

Nutrition

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

Nutrition Facts

Per 100 g edible portion

Calories 132

Amount per 100 g

Total Fat 4.24 g
Saturated Fat 1 g
Trans Fat 0 g
Monounsaturated Fat 2.04 g
Polyunsaturated Fat 2.12 g
Cholesterol 52 mg
Sodium 80.2 mg
Salt 0.21 g
Total Carbohydrate 0 g
Dietary Fibre 0 g
Total Sugars 0 g
Complex / starch 0 g
Protein 21.9 g
Water 72 g

Detailed nutrients

Energy 132 kcal
Water 72 g
Protein 21.9 g
Fat 4.24 g
- Saturated Fat 1 g
- Monounsaturated Fat 2.04 g
- Polyunsaturated Fat 2.12 g
  - Omega-3 0.85 g
Vitamins 42.5 mg
- Vitamin A 15 µg
- Vitamin B1 — Thiamine 0.11 mg
- Vitamin B2 — Riboflavin 0.16 mg
- Vitamin B3 — Niacin 4.35 mg
- Vitamin B5 — Pantothenic Acid 0.75 mg
- Vitamin B6 0.43 mg
- Vitamin B7 — Biotin 3.2 µg
- Vitamin B9 — Folate 12.6 µg
- Vitamin B12 — Cobalamin 1.2 µg
- Vitamin C 2 mg
- Vitamin D 1.6 µg
- Vitamin E 0.62 mg
- Vitamin K 0.5 µg
Minerals 418 mg
- Major Minerals 416 mg
  - Calcium 53 mg
  - Sodium 80.2 mg
  - Potassium 283 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: 0.11 · vitamin-b2-riboflavin: 0.16 · vitamin-b3-niacin: 4.35 · vitamin-b5-pantothenic-acid: 0.75 · vitamin-b6: 0.43 · vitamin-b7-biotin: 3.2 · vitamin-b9-folate: 12.6 · vitamin-d: 1.6 · vitamin-e: 0.62 · vitamin-k: 0.5 ·

Minerals

Sodium: 80.15 · Potassium: 283 · Calcium: 53 · Iron: 1.5 ·

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

History

1700

North Atlantic fisheries landed ling for fresh and salted markets alongside cod.

1950

Filleted retail packs made ling a practical white-fish alternative in European shops.