Know what’s on your plate
Sablefish
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 195 kcal —
- Protein 13 g 27%
- Carbohydrate 0 g 0%
- Fat 15 g 20%
- Saturated fat 3.2 g 16%
- Fibre 0 g 0%
- Sodium 56 mg 2%
- Cholesterol 49 mg 16%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 93 µg 10%
- Vitamin C 0 mg 0%
- Thiamin (B1) 0.1 mg 8%
- Riboflavin (B2) 0.09 mg 7%
- Niacin (B3) 4 mg 25%
- Pantothenic acid (B5) 0.75 mg 15%
- Vitamin B6 0.3 mg 18%
- Folate (B9) 15 µg 4%
- Vitamin B12 1.5 µg 63%
Minerals
- Calcium 35 mg 3%
- Iron 1.3 mg 7%
- Magnesium 55 mg 13%
- Phosphorus 168 mg 13%
- Potassium 358 mg 8%
- Zinc 0.32 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 | 195 | 13 g | 0 g | 15 g |
| 1 × oz | 85 g | 166 | 11 g | 0 g | 13 g |
| 1 × fillet | 193 g | 376 | 26 g | 0 g | 30 g |
| 2 × oz | 170 g | 332 | 23 g | 0 g | 26 g |
| ½ × oz | 42.5 g | 83 | 5.7 g | 0 g | 6.5 g |
| 3 × oz | 255 g | 497 | 34 g | 0 g | 39 g |
| 4 × oz | 340 g | 663 | 46 g | 0 g | 52 g |
Similar foods
- Smoked sablefishblack cod, smoked257 kcal / 100 g
- Lingcodraw85 kcal / 100 g
- Pacific codraw69 kcal / 100 g
- Black scabbardfishraw88 kcal / 100 g
- Blackfishindigenous, whole82 kcal / 100 g
- Alaska pollockraw56 kcal / 100 g
- Atlantic codraw82 kcal / 100 g
- Saithe pollackraw99 kcal / 100 g
- Codfresh, raw76 kcal / 100 g
- Butterfishraw146 kcal / 100 g
Questions about Sablefish
What does sablefish taste like?
Sablefish has silky, rich flesh with a mild, buttery flavour and few large bones. Its high fat content helps it stay moist during cooking.
How do you cook sablefish in the oven?
Roast portions skin-side down at 200°C for about 12–15 minutes, depending on thickness, until the flesh flakes easily and is opaque. Brush with miso, soy sauce and a little honey for a classic glaze.
Can you cook sablefish on the barbecue?
Yes. Pat the skin dry, oil it lightly and grill the fish skin-side down over medium heat for about 6–8 minutes; turn briefly if needed. The skin helps hold the delicate flesh together.
How do you make miso sablefish?
Coat the fish with a mixture of white miso, sake, mirin and a little sugar, then cover and chill for several hours or overnight. Wipe off excess marinade and roast at 200°C for around 12–15 minutes, watching closely because the sugar can brown quickly.
How should you store fresh sablefish?
Keep it covered in the coldest part of the fridge and cook it within 1–2 days of buying. For longer storage, wrap it tightly, freeze it, and defrost it overnight in the fridge.
Is sablefish the same as black cod?
Yes. Sablefish is also commonly called black cod, although it is not a true cod; it belongs to a different fish family.
How does sablefish compare with Pacific cod?
Sablefish is much richer: it has 15 g fat per 100 g, compared with 0.41 g in Pacific cod. Pacific cod is leaner and firmer, while sablefish is prized for its buttery texture.
Is sablefish a good source of selenium?
Yes. Sablefish is high in selenium, providing 36.5 µg per 100 g. A typical 85 g portion provides 31 µg.
Source: USDA FoodData Central 175134 · per 100 g · carbohydrate per EU label, fibre excluded
