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Alaska black cod with sauce Calories
High in protein, rich in omega-3, sauce may increase sodium
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Alaska black cod with sauce (140 g) has 269 calories. That works out to 192 calories per 100 g. It contains 5 g of carbs, 24.9 g of protein, 16.9 g of fat and 0.3 g of fiber. Its 3.4 µg of B12 covers 140% of the Daily Value. Its glycemic index is 8 (low), so it raises blood sugar slowly.
Alaska black cod with sauce Nutrition Facts
Selected: 1 piece (medium) · 140 g
269
KCAL / 140G
Carbs
5g
· 2% DV
Protein
24.9g
· 50% DV
Fat
16.9g
· 22% DV
Fiber
0.3g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 7% · Protein 37% · Fat 56%
Alaska black cod with sauce nutrition facts table · 1 piece (medium) (140 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 269 kcal | |
| Total fat | 16.9 g | 22% |
| Saturated fat | 3.5 g | 18% |
| Trans fat | 0.04 g | |
| Sodium | 434 mg | 19% |
| Total carbohydrate | 5 g | 2% |
| Fiber | 0.3 g | 1% |
| Protein | 24.9 g | 50% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Alaska black cod with sauce?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 140 g | 269 kcal |
| ½ piece (half) | 70 g | 134 kcal |
| 1 piece (small) | 90 g | 173 kcal |
| 100 g | 100 g | 192 kcal |
| 1 cup (diced) | 150 g | 288 kcal |
| 1 serving (medium) | 160 g | 307 kcal |
| 1 piece (large) | 200 g | 384 kcal |
| 1 serving (large) | 240 g | 461 kcal |
Calculated from 192 calories per 100 g.
Frequently Asked Questions About Alaska black cod with sauce
What is Alaska black cod with sauce?
Alaska black cod with sauce is sablefish, a rich, flaky fish from the North Pacific served with a sauce. Despite its common name, black cod is not the same species as Atlantic or Pacific cod.
Is Alaska black cod with sauce actually cod?
No. The fish in Alaska black cod with sauce is sablefish, not a true cod. The name can be confusing, but sablefish has a richer, fattier texture than the lean white flesh many people associate with cod.
What does Alaska black cod with sauce taste like?
Alaska black cod with sauce has a mild, buttery flavor and tender, moist flesh. Its sauce can make the dish sweet, salty, spicy, or tangy, so the exact taste varies with the recipe or product.
How do you cook Alaska black cod with sauce?
Bake, pan-sear, or grill Alaska black cod with sauce until the flesh turns opaque and separates easily with a fork. If the sauce contains sugar, watch it closely over high heat because it can burn before the fish is done.
What sauce is served with Alaska black cod?
There is no single standard sauce for Alaska black cod with sauce; recipes and packaged versions differ. Common pairings include soy-based marinades, citrus, herbs, or spicy sauces, but check the recipe or package for the specific ingredients.
What should you serve with Alaska black cod with sauce?
Serve Alaska black cod with sauce alongside rice, roasted vegetables, or a crisp salad. A bright, lemony side works especially well with the fish’s rich texture, while plain grains can balance a strongly seasoned or salty sauce.
Does Alaska black cod with sauce have bones?
Alaska black cod with sauce is often sold as a fillet, but small pin bones may remain. Feel along the flesh before serving, especially for children, and remove any bones with clean tweezers.
How should you store leftover Alaska black cod with sauce?
Refrigerate leftover Alaska black cod with sauce in a covered container within two hours of cooking and eat it within three days. Reheat it thoroughly but gently, since the fish can dry out when overheated.
Is Alaska black cod with sauce healthy?
It can be a nutritious choice: Alaska black cod provides protein and omega-3 fats. The sauce may add substantial sodium, so use less of it or choose a lower-sodium preparation if you are watching salt intake.
Can you freeze Alaska black cod with sauce?
Yes, you can freeze Alaska black cod with sauce in an airtight container, though the texture may soften after thawing. Defrost it in the refrigerator and reheat it thoroughly; follow package directions if it is a packaged product.
Alaska black cod with sauce Vitamins & Minerals
Vitamins
B12
3.36µg · 140% DV
Vitamin D
12.88µg · 64% DV
B3
6.86mg · 43% DV
B5
1.01mg · 20% DV
Minerals
Selenium
46µg · 84% DV
Phosphorus
294mg · 42% DV
Iodine
59µg · 39% DV
Sodium
434mg · 19% DV
Potassium ⭐
504mg · 15% DV
Alaska black cod with sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Alaska black cod with sauce
To burn the 269 calories in 1 piece (medium) (140 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Alaska black cod with sauce?
Alaska black cod with sauce is a prepared dish of sablefish, a fatty fish from the North Pacific, served with a sauce. Despite its common name, black cod is not a true cod. Its flesh is tender, moist and separates into soft flakes, with a rich, buttery quality and a mild flavour that works well with savoury or slightly sweet sauces.
In Alaska and elsewhere in North America, it is often served as a main course with vegetables or rice; it also makes an easy centrepiece for a simple home-cooked meal. The fish provides protein and omega-3 fats, while the sauce can add sodium. Pair it with lightly seasoned greens or vegetables if you want to keep the meal balanced.
How Nutritious Is Alaska black cod with sauce?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Alaska black cod with sauce Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Alaska black cod with sauce Contain Allergens?
Contains these allergens:
Which Diets Is Alaska black cod with sauce Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Alaska black cod with sauce Fat Profile
SATURATED
3.5g
MONOUNSATURATED
7.14g
POLYUNSATURATED
3.08g
Omega 6:3 ratio 0.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.