Know what’s on your plate
Cusk
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 87 kcal —
- Protein 19 g 38%
- Carbohydrate 0 g 0%
- Fat 0.7 g 1%
- Saturated fat 0.1 g 1%
- Fibre 0 g 0%
- Sugars 0 g —
- Sodium 31 mg 1%
- Cholesterol 41 mg 14%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 18 µg 2%
- Vitamin C 0 mg 0%
- Thiamin (B1) 0.04 mg 4%
- Riboflavin (B2) 0.13 mg 10%
- Niacin (B3) 2.7 mg 17%
- Pantothenic acid (B5) 0.28 mg 6%
- Vitamin B6 0.39 mg 23%
- Folate (B9) 2 µg 1%
- Vitamin B12 1 µg 43%
Minerals
- Calcium 10 mg 1%
- Iron 0.83 mg 5%
- Magnesium 31 mg 7%
- Phosphorus 204 mg 16%
- Potassium 392 mg 8%
- Zinc 0.38 mg 3%
- Copper 0.02 mg 2%
- Manganese 0.02 mg 1%
- Selenium 36.5 µg 66%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 87 | 19 g | 0 g | 0.7 g |
| 1 × fillet | 122 g | 106 | 23 g | 0 g | 0.8 g |
| 1 × oz | 85 g | 74 | 16 g | 0 g | 0.6 g |
| 2 × fillet | 244 g | 212 | 46 g | 0 g | 1.7 g |
| ½ × fillet | 61 g | 53 | 12 g | 0 g | 0.4 g |
| 3 × fillet | 366 g | 318 | 70 g | 0 g | 2.5 g |
| 4 × fillet | 488 g | 425 | 93 g | 0 g | 3.4 g |
Similar foods
Questions about Cusk
How do you cook cusk fillets in the oven?
Bake them in a lightly oiled dish at 200 °C for about 10–15 minutes, depending on thickness. They are ready when the flesh is opaque and separates easily into flakes; avoid overcooking, as lean cusk can dry out.
Can you pan-fry cusk without it falling apart?
Pat the fillets dry, season them and dust lightly with flour, then fry in a little oil over medium heat for about 3–4 minutes per side. Turn them once, gently, when the underside is golden and releases from the pan.
How should you store fresh cusk?
Keep it covered in the coldest part of the fridge and cook it within a day or two of buying. For longer storage, wrap it well and freeze it; thaw it overnight in the fridge rather than on the worktop.
What goes well with cusk?
Its mild, firm flesh works well with lemon, parsley, butter or a mustard sauce. Serve it with boiled potatoes and peas, or use it in a fish pie or chowder.
Can you use cod instead of cusk?
Yes. Cod is a practical substitute in baked fillets, fish pie and chowder, with a similarly mild flavour and flaky texture; check it a little earlier while cooking, as fillet thickness affects the timing.
How much protein is in a typical cusk fillet?
A typical 122 g fillet provides 23 g of protein.
Is cusk a good source of selenium?
Yes. Cusk is high in selenium, providing 36.5 µg per 100 g.
Source: USDA FoodData Central 171958 · per 100 g · carbohydrate per EU label, fibre excluded
