Fish

Steak

Ling steak is a cross-cut or portioned slab from a large fish—often bone-in through the body or a thick fillet steak—built for grilling and pan-roasting. Steaks hold moisture better than thin fillets if left slightly thick. The flake opens along natural lines when cooked. Season simply, cook over medium-high heat, and finish with lemon or herb butter. Bone-in steaks add flavour but need careful doneness around the bone. Ideal for hearty white-fish plates where a fillet might feel too delicate.

Track this ingredient

Quantity

Unit

Kg Liters Whole

Note

Cuts & parts

Centre Cut

Cross Cut

Tail Cut

Characteristics

Preparations

BakedFreshGrilledPan Fried

Traits

FlakyGrill FriendlyMildThickThick Portion

Nutrition

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

Nutrition Facts

Per 100 g edible portion

Calories 137

Amount per 100 g

Total Fat 4.43 g
Saturated Fat 1.04 g
Trans Fat 0 g
Monounsaturated Fat 2.07 g
Polyunsaturated Fat 1.91 g
Cholesterol 52.9 mg
Sodium 76 mg
Salt 0.19 g
Total Carbohydrate 0 g
Dietary Fibre 0 g
Total Sugars 0 g
Complex / starch 0 g
Protein 19.9 g
Water 70.9 g

Detailed nutrients

Energy 137 kcal
Water 70.9 g
Protein 19.9 g
Fat 4.43 g
- Saturated Fat 1.04 g
- Monounsaturated Fat 2.07 g
- Polyunsaturated Fat 1.91 g
  - Omega-3 0.76 g
Vitamins 44.1 mg
- Vitamin A 15 µg
- Vitamin B1 — Thiamine 0.08 mg
- Vitamin B2 — Riboflavin 0.18 mg
- Vitamin B3 — Niacin 4.65 mg
- Vitamin B5 — Pantothenic Acid 0.81 mg
- Vitamin B6 0.46 mg
- Vitamin B7 — Biotin 3.4 µg
- Vitamin B9 — Folate 13.5 µg
- Vitamin B12 — Cobalamin 1.2 µg
- Vitamin C 2 mg
- Vitamin D 1.7 µg
- Vitamin E 0.66 mg
- Vitamin K 0.5 µg
Minerals 491 mg
- Major Minerals 490 mg
  - Calcium 67 mg
  - Sodium 76 mg
  - Potassium 347 mg
- Trace Minerals 1.5 mg
  - Iron 1.5 mg
Salt 0.19 g
Cholesterol 52.9 mg

Vitamins

vitamin-c: 2 · vitamin-b12-cobalamin: 1.2 · vitamin-a: 15 · vitamin-b1-thiamine: 0.08 · vitamin-b2-riboflavin: 0.18 · vitamin-b3-niacin: 4.65 · vitamin-b5-pantothenic-acid: 0.81 · vitamin-b6: 0.46 · vitamin-b7-biotin: 3.4 · vitamin-b9-folate: 13.5 · vitamin-d: 1.7 · vitamin-e: 0.66 · vitamin-k: 0.5 ·

Minerals

Sodium: 75.95 · Potassium: 347 · Calcium: 67 · Iron: 1.5 ·

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

History

1800

Steaking large white fish was standard in North Atlantic fishmonger trade.

1980

Restaurant grills featured ling and similar steaks as cod alternatives.