Fish, lingcod, cooked, dry heat
Whole food · Finfish and Shellfish Products
Photo: Wikipedia
Lingcod is a firm, white-fleshed Pacific fish that turns opaque and flakes into large, satisfying morsels when cooked with dry heat. Its mild, slightly sweet flavor lacks the strong 'fishy' taste of many other species, making it a versatile canvas for bold seasonings. Nutritionally, it's a powerhouse of lean protein with virtually no fat or carbohydrates, making it an exceptionally clean fuel source.
Calorie split: 88% protein · 0% carbs · 12% fat
↓ Full nutrition💚 Why it's loved
People love lingcod for its uniquely firm, almost meaty texture that holds up perfectly to grilling, broiling, and pan-searing without falling apart. Its mild, clean flavor makes it a crowd-pleaser, especially for those who are hesitant about stronger-tasting fish, and it readily absorbs marinades and spices.
⚠️ Watch-outs & how to enjoy it better
As with many fish, it can be a common allergen, and individuals with a known fish allergy must avoid it. Its very low fat content means it can dry out if overcooked, leading to a less palatable texture. To counteract this, use a quick, high-heat cooking method like broiling or grilling, and consider basting with a small amount of oil or a flavorful sauce to add moisture and richness.
Key benefits
- Excellent source of high-quality, complete protein for muscle maintenance and repair.
- Very low in fat and calories, supporting weight management goals.
- Zero carbohydrates and sugar, making it ideal for low-carb and ketogenic diets.
- A good source of essential minerals like selenium and phosphorus.
- Provides heart-healthy omega-3 fatty acids, though in moderate amounts.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Despite its name, lingcod is not a true cod but a member of the greenling family, and its raw flesh can sometimes be a striking blue-green color due to a bile pigment, which turns white when cooked.
Full nutrition (USDA data · scales with serving)
| Water | 75.7 g |
| Energy | 109 kcal |
| Energy | 456 kj |
| Protein | 22.6 g |
| Total lipid (fat) | 1.4 g |
| Ash | 1.6 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Calcium, Ca | 18.0 mg |
| Iron, Fe | 0.41 mg |
| Magnesium, Mg | 33.0 mg |
| Phosphorus, P | 258 mg |
| Potassium, K | 560 mg |
| Sodium, Na | 76.0 mg |
| Zinc, Zn | 0.58 mg |
| Copper, Cu | 0.04 mg |
| Manganese, Mn | 0.03 mg |
| Selenium, Se | 46.8 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.14 mg |
| Niacin | 2.3 mg |
| Pantothenic acid | 0.86 mg |
| Vitamin B-6 | 0.35 mg |
| Folate, total | 10.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 10.0 ug |
| Folate, DFE | 10.0 ug |
| Vitamin B-12 | 4.2 ug |
| Vitamin A, RAE | 17.0 ug |
| Retinol | 17.0 ug |
| Vitamin A, IU | 58.0 iu |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.26 g |
| SFA 14:0 | 0.05 g |
| SFA 16:0 | 0.15 g |
| SFA 18:0 | 0.04 g |
| Fatty acids, total monounsaturated | 0.45 g |
| MUFA 16:1 | 0.10 g |
| MUFA 18:1 | 0.24 g |
| MUFA 20:1 | 0.09 g |
| Fatty acids, total polyunsaturated | 0.38 g |
| PUFA 18:2 | 0.04 g |
| PUFA 20:4 | 0.06 g |
| PUFA 20:5 n-3 (EPA) | 0.13 g |
| PUFA 22:5 n-3 (DPA) | 0.02 g |
| PUFA 22:6 n-3 (DHA) | 0.13 g |
| Cholesterol | 67.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.25 g |
| Threonine | 0.99 g |
| Isoleucine | 1.0 g |
| Leucine | 1.8 g |
| Lysine | 2.1 g |
| Methionine | 0.67 g |
| Cystine | 0.24 g |
| Phenylalanine | 0.88 g |
| Tyrosine | 0.76 g |
| Valine | 1.2 g |
| Arginine | 1.4 g |
| Histidine | 0.67 g |
| Alanine | 1.4 g |
| Aspartic acid | 2.3 g |
| Glutamic acid | 3.4 g |
| Glycine | 1.1 g |
| Proline | 0.80 g |
| Serine | 0.92 g |
FAQ
What does lingcod taste like compared to other white fish?
Lingcod has a milder, sweeter flavor than many other white fish like cod or halibut, with a very firm, meaty texture that's less flaky. It lacks a strong 'fishy' taste, making it a great introductory fish.
What's the best way to cook lingcod to keep it moist?
Due to its low fat content, quick, high-heat methods like grilling, broiling, or pan-searing work best. Avoid overcooking; the fish is done when it just turns opaque and flakes easily. Marinating or adding a sauce can help lock in moisture.
Is lingcod a sustainable seafood choice?
Sustainability varies by region and fishery. The best practice is to look for lingcod certified by the Marine Stewardship Council (MSC) or to consult the Monterey Bay Aquarium Seafood Watch guide for the most current recommendations on wild-caught Alaskan lingcod.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.09 kcal/g · 83% calories from protein · 0.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.14 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.