Know what’s on your plate
Coley
Calories & nutrition facts
flesh only, raw
Nutrition facts
Per 100 g% DV- Calories 82 kcal —
- Protein 18 g 36%
- Carbohydrate 0 g 0%
- Fat 1.1 g 1%
- Saturated fat 0.2 g 1%
- Fibre 0 g 0%
- Sugars 0 g —
- Sodium 68 mg 3%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 4 µg 0%
- Vitamin E 0.57 mg 4%
- Thiamin (B1) 0.23 mg 19%
- Riboflavin (B2) 0.17 mg 13%
- Niacin (B3) 2.6 mg 16%
- Pantothenic acid (B5) 0.33 mg 7%
- Vitamin B6 0.27 mg 16%
- Biotin (B7) 3.7 µg 12%
- Folate (B9) 5 µg 1%
- Vitamin B12 3.5 µg 146%
Minerals
- Calcium 7 mg 1%
- Iron 0.27 mg 2%
- Magnesium 32 mg 8%
- Phosphorus 171 mg 14%
- Potassium 303 mg 6%
- Zinc 0.4 mg 4%
- Copper 0.04 mg 4%
- Manganese 0.01 mg 0%
- Selenium 33 µg 60%
- Iodine 111 µg 74%
Similar foods
- Alaskan pollockflesh only, raw72 kcal / 100 g
- Saithe pollackraw99 kcal / 100 g
- Codfresh, raw76 kcal / 100 g
- Pollocksaithe, raw84 kcal / 100 g
- Saitheraw79 kcal / 100 g
- Haddockraw77 kcal / 100 g
- Atlantic pollackraw82 kcal / 100 g
- Whitingflesh only, raw81 kcal / 100 g
- Pollackraw71 kcal / 100 g
- Hakeflesh only, raw92 kcal / 100 g
Questions about Coley
What does coley taste like?
Coley has a mild, slightly sweet flavour and firm white flesh that separates into flakes when cooked. Its taste is close to cod, so it works well in recipes that call for a mild white fish.
How do you cook coley without it drying out?
Brush the fillets with a little oil or butter and bake at 180 °C for about 12–15 minutes, depending on thickness; the flesh should turn opaque and flake easily. For a quick pan-fry, cook for 3–4 minutes on each side over a medium heat.
Can you use coley instead of cod?
Yes. Use coley in place of cod in fish pies, fishcakes, chowders and battered fish; its flakes are a little softer, so handle it gently. Cod has more iodine per 100 g, while coley has more vitamin B12.
How should you store fresh coley?
Keep fresh coley covered in the coldest part of the fridge and cook it within 1–2 days of buying. Freeze it in an airtight wrap if you will not use it in that time, and defrost it in the fridge rather than on the worktop.
Can you cook coley from frozen?
Yes, if the pieces are separate: bake them at 200 °C for around 20–25 minutes, checking that the centre is steaming hot and the flesh flakes easily. For a more even result, thaw the fish overnight in the fridge first.
What can you serve with coley?
Coley’s mild flavour goes well with lemon, parsley, capers and buttery sauces. Serve it with potatoes and peas, or use it in a fish pie with a mashed-potato topping.
Is coley the same fish as pollock?
No. Coley is commonly sold as saithe, or coalfish, while pollock is a related but different fish; the names can be confusing on fish counters. Both have mild, flaky flesh and can often be used in similar recipes.
Is coley a good source of iodine?
Yes. Coley is a source of iodine, with 111 µg per 100 g, and is also high in vitamin B12 at 3.5 µg per 100 g.
Source: CoFID (UK) 16-383 · per 100 g · carbohydrate per EU label, fibre excluded
