Know what’s on your plate
Ling
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 81 kcal —
- Protein 19 g 38%
- Carbohydrate 0 g 0%
- Fat 0.4 g 1%
- Saturated fat 0.1 g 1%
- Fibre 0 g 0%
- Sugars 0 g —
- Sodium 128 mg 6%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin E 0.3 mg 2%
- Vitamin K 0 µg 0%
- Thiamin (B1) 0.09 mg 8%
- Riboflavin (B2) 0.11 mg 8%
- Niacin (B3) 2.1 mg 13%
- Pantothenic acid (B5) 0.32 mg 6%
- Vitamin B6 0.3 mg 18%
- Biotin (B7) 1 µg 3%
- Folate (B9) 7 µg 2%
- Vitamin B12 0.78 µg 33%
Minerals
- Calcium 27.6 mg 2%
- Iron 0.68 mg 4%
- Magnesium 62.5 mg 15%
- Phosphorus 204 mg 16%
- Potassium 365 mg 8%
- Zinc 0.59 mg 5%
- Copper 0.07 mg 7%
- Manganese 0.03 mg 1%
- Selenium 37.5 µg 68%
- Iodine 43.5 µg 29%
Similar foods
Questions about Ling
How do you cook ling without drying it out?
Brush the fillets with oil or butter and bake at 200°C for about 12–15 minutes, depending on thickness. They are ready when opaque and just starting to flake; for a temperature check, the centre should reach 63°C.
Is ling good for fish and chips?
Yes. Its firm, white flesh holds together well in batter; pat the fillets dry first so the coating sticks and crisps up. Ling also works well in fish pie, chowder and curry.
What does ling go well with?
Try it with parsley or lemon butter, crushed potatoes and peas, or add chunks to a tomato-based fish stew. Its mild flavour also suits a lightly spiced coconut curry.
How should you store fresh ling?
Keep it covered in the coldest part of the fridge and cook it within one to two days of buying it. To keep it longer, wrap it tightly and freeze it; thaw it in the fridge before cooking.
How can you tell if ling is fresh when buying it?
Look for moist, firm flesh with a mild, clean sea smell. Avoid fillets that look dull or feel sticky, or have a strong sour or ammonia-like smell.
What fish can you use instead of ling?
Haddock or pollack are practical substitutes in baked dishes, fish pie and stew, though their texture and flavour differ slightly. For a similar mild white fish, whiting also works.
Is ling high in selenium?
Yes. Ling is high in selenium, with 37.5 µg per 100 g.
How does ling compare with whiting for protein?
Ling has slightly more protein: 19 g per 100 g, compared with 18.2 g in whiting.
Source: ANSES–Ciqual (France) 26130 · per 100 g · carbohydrate per EU label, fibre excluded
