Fish, sablefish, smoked
Whole food · Finfish and Shellfish Products
Photo: Wikipedia
Sablefish, often called black cod, is a luxurious, oily fish prized for its exceptionally high fat content and buttery, melt-in-your-mouth texture. When smoked, its naturally sweet, delicate flavor deepens into a rich, savory, and slightly sweet profile with a silky, flaky consistency. Nutritionally, it is a powerhouse of healthy fats, particularly omega-3s, and provides a substantial protein boost with zero carbohydrates.
Calorie split: 28% protein · 0% carbs · 72% fat
↓ Full nutrition💚 Why it's loved
People adore smoked sablefish for its luxurious, buttery mouthfeel and the complex, sweet-smoky flavor that elevates simple dishes. Its versatility makes it a star in everything from elegant appetizers to hearty salads, often associated with Pacific Northwest and Japanese culinary traditions.
⚠️ Watch-outs & how to enjoy it better
The primary concern is its very high fat and calorie density (257 kcal per 100g), which can be a drawback for those monitoring calorie intake. Smoked varieties can also be high in sodium, so individuals with hypertension should consume it in moderation and pair it with potassium-rich vegetables to balance electrolytes.
Key benefits
- Excellent source of heart-healthy omega-3 fatty acids
- Provides a high-quality, complete protein source
- Rich in vitamin D and B12 for energy and bone health
- Contains zero carbohydrates, making it ideal for low-carb diets
- High in monounsaturated fats, similar to olive oil
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Sablefish is one of the longest-living fish species, with individuals capable of living over 90 years, and its high oil content allows it to be frozen for years without losing its quality or flavor.
Full nutrition (USDA data · scales with serving)
| Water | 60.1 g |
| Energy | 257 kcal |
| Energy | 1075 kj |
| Protein | 17.6 g |
| Total lipid (fat) | 20.1 g |
| Ash | 2.1 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Calcium, Ca | 50.0 mg |
| Iron, Fe | 1.7 mg |
| Magnesium, Mg | 74.0 mg |
| Phosphorus, P | 222 mg |
| Potassium, K | 471 mg |
| Sodium, Na | 737 mg |
| Zinc, Zn | 0.43 mg |
| Copper, Cu | 0.04 mg |
| Manganese, Mn | 0.02 mg |
| Selenium, Se | 50.2 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.13 mg |
| Riboflavin | 0.12 mg |
| Niacin | 5.3 mg |
| Pantothenic acid | 0.99 mg |
| Vitamin B-6 | 0.39 mg |
| Folate, total | 20.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 20.0 ug |
| Folate, DFE | 20.0 ug |
| Vitamin B-12 | 2.0 ug |
| Vitamin A, RAE | 122 ug |
| Vitamin A, IU | 408 iu |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 4.2 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.95 g |
| SFA 16:0 | 2.7 g |
| SFA 18:0 | 0.54 g |
| Fatty acids, total monounsaturated | 10.6 g |
| MUFA 16:1 | 1.6 g |
| MUFA 18:1 | 5.4 g |
| MUFA 20:1 | 1.9 g |
| MUFA 22:1 | 1.7 g |
| Fatty acids, total polyunsaturated | 2.7 g |
| PUFA 18:2 | 0.22 g |
| PUFA 18:3 | 0.13 g |
| PUFA 18:4 | 0.15 g |
| PUFA 20:4 | 0.14 g |
| PUFA 20:5 n-3 (EPA) | 0.89 g |
| PUFA 22:5 n-3 (DPA) | 0.22 g |
| PUFA 22:6 n-3 (DHA) | 0.94 g |
| Cholesterol | 64.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.20 g |
| Threonine | 0.77 g |
| Isoleucine | 0.81 g |
| Leucine | 1.4 g |
| Lysine | 1.6 g |
| Methionine | 0.52 g |
| Cystine | 0.19 g |
| Phenylalanine | 0.69 g |
| Tyrosine | 0.60 g |
| Valine | 0.91 g |
| Arginine | 1.1 g |
| Histidine | 0.52 g |
| Alanine | 1.1 g |
| Aspartic acid | 1.8 g |
| Glutamic acid | 2.6 g |
| Glycine | 0.85 g |
| Proline | 0.62 g |
| Serine | 0.72 g |
FAQ
Is smoked sablefish the same as black cod?
Yes, smoked sablefish is typically made from black cod (Anoplopoma fimbria), a deep-water species known for its rich, buttery flesh.
How should I store smoked sablefish?
Keep it refrigerated in an airtight container for up to 10 days, or freeze it for up to 3 months to preserve its flavor and texture.
Can I eat smoked sablefish if I'm on a low-sodium diet?
While nutritious, smoked sablefish can be high in sodium. Opt for lower-sodium preparations or rinse it lightly before serving, and pair it with fresh vegetables.
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 2.57 kcal/g · 27% 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: 1.56 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.