Fish, sablefish, raw
Whole food · Finfish and Shellfish Products
Photo: Wikipedia
Sablefish, also known as black cod, is a deep-water fish prized for its velvety, almost buttery texture and a rich, sweet flavor that's less 'fishy' than many other varieties. Nutritionally, it's a powerhouse of high-quality protein and heart-healthy omega-3 fatty acids, with virtually no carbohydrates. Its high fat content is what gives it that luxurious, melt-in-your-mouth quality when cooked.
Calorie split: 28% protein · 0% carbs · 72% fat
↓ Full nutrition💚 Why it's loved
People adore sablefish for its exceptionally rich, buttery flavor and a texture so silky it practically dissolves on the tongue. Its versatility makes it a chef's favorite, shining equally well in simple preparations or complex marinades.
⚠️ Watch-outs & how to enjoy it better
As a very fatty fish, it is calorie-dense, so portion control is key for those managing calorie intake. Its rich flavor can be overpowering for those who prefer milder fish, and it is a common food allergen. To counteract richness, pair it with bright, acidic elements like a lemon-dill sauce or a crisp, vinegar-based slaw to cut through the fat.
Key benefits
- Excellent source of high-quality protein for muscle maintenance.
- Rich in heart-healthy omega-3 fatty acids (EPA and DHA).
- Provides significant amounts of vitamin B12 and vitamin D.
- Contains selenium, an important antioxidant mineral.
- Low in carbohydrates and sugars.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Despite its common name 'black cod,' sablefish is not actually a true cod; it belongs to its own family, Anoplopomatidae, and is more closely related to sablefish found in the North Pacific.
Full nutrition (USDA data · scales with serving)
| Water | 71.0 g |
| Energy | 195 kcal |
| Energy | 816 kj |
| Protein | 13.4 g |
| Total lipid (fat) | 15.3 g |
| Ash | 1.1 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Calcium, Ca | 35.0 mg |
| Iron, Fe | 1.3 mg |
| Magnesium, Mg | 55.0 mg |
| Phosphorus, P | 168 mg |
| Potassium, K | 358 mg |
| Sodium, Na | 56.0 mg |
| Zinc, Zn | 0.32 mg |
| Copper, Cu | 0.02 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 36.5 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.10 mg |
| Riboflavin | 0.09 mg |
| Niacin | 4.0 mg |
| Pantothenic acid | 0.75 mg |
| Vitamin B-6 | 0.30 mg |
| Folate, total | 15.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 15.0 ug |
| Folate, DFE | 15.0 ug |
| Vitamin B-12 | 1.5 ug |
| Vitamin A, RAE | 93.0 ug |
| Retinol | 93.0 ug |
| Vitamin A, IU | 310 iu |
| Alcohol, ethyl | 0.00 g |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 3.2 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.72 g |
| SFA 16:0 | 2.1 g |
| SFA 18:0 | 0.41 g |
| Fatty acids, total monounsaturated | 8.1 g |
| MUFA 16:1 | 1.2 g |
| MUFA 18:1 | 4.1 g |
| MUFA 20:1 | 1.4 g |
| MUFA 22:1 | 1.3 g |
| Fatty acids, total polyunsaturated | 2.0 g |
| PUFA 18:2 | 0.17 g |
| PUFA 18:3 | 0.10 g |
| PUFA 18:4 | 0.11 g |
| PUFA 20:4 | 0.10 g |
| PUFA 20:5 n-3 (EPA) | 0.68 g |
| PUFA 22:5 n-3 (DPA) | 0.17 g |
| PUFA 22:6 n-3 (DHA) | 0.72 g |
| Cholesterol | 49.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.15 g |
| Threonine | 0.59 g |
| Isoleucine | 0.62 g |
| Leucine | 1.1 g |
| Lysine | 1.2 g |
| Methionine | 0.40 g |
| Cystine | 0.14 g |
| Phenylalanine | 0.52 g |
| Tyrosine | 0.45 g |
| Valine | 0.69 g |
| Arginine | 0.80 g |
| Histidine | 0.40 g |
| Alanine | 0.81 g |
| Aspartic acid | 1.4 g |
| Glutamic acid | 2.0 g |
| Glycine | 0.64 g |
| Proline | 0.47 g |
| Serine | 0.55 g |
FAQ
What does sablefish taste like?
Sablefish has a distinctively rich, sweet, and buttery flavor with a very mild 'fishy' taste. Its high oil content gives it a smooth, velvety, and flaky texture.
Is sablefish the same as black cod?
Yes, 'black cod' is the most common market name for sablefish in North America. The name 'black cod' is a misnomer as it is not a true cod.
What is the best way to cook sablefish?
Due to its high fat content, sablefish is very forgiving and hard to overcook. Popular methods include broiling with a glaze (like miso), pan-searing, baking, or smoking. Its richness pairs well with sweet, salty, and acidic flavors.
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 1.95 kcal/g · 28% 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: 0.16 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.