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Coal fish Calories
White fish rich in omega-3 and high in protein
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Coal fish (120 g) has 96 calories. That works out to 80 calories per 100 g. It contains 0 g of carbs, 21.6 g of protein, 0.8 g of fat and 0 g of fiber. Its 3 µg of B12 covers 125% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Coal fish Nutrition Facts
Selected: 1 piece (medium) · 120 g
96
KCAL / 120G
Carbs
0g
· 0% DV
Protein
21.6g
· 43% DV
Fat
0.8g
· 1% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 0% · Protein 92% · Fat 8%
Coal fish nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 96 kcal | |
| Total fat | 0.8 g | 1% |
| Saturated fat | 0.12 g | 1% |
| Trans fat | 0 g | |
| Sodium | 108 mg | 5% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 21.6 g | 43% |
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 Coal fish?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 96 kcal |
| 1 g | 1 g | 1 kcal |
| 1 slice (thin) | 60 g | 48 kcal |
| 1 piece (small) | 80 g | 64 kcal |
| 1 slice (thick) | 90 g | 72 kcal |
| 100 g | 100 g | 80 kcal |
| 1 serving (medium) | 100 g | 80 kcal |
| 1 serving (large) | 150 g | 120 kcal |
| 1 piece (large) | 180 g | 144 kcal |
Calculated from 80 calories per 100 g.
Frequently Asked Questions About Coal fish
What is coal fish?
Coal fish is a white-fleshed marine fish also known as saithe or coalfish. It belongs to the cod family and is often sold as fillets; its mild flavor and firm flesh work well in everyday fish dishes.
How do you cook coal fish?
Coal fish can be pan-fried, baked, grilled, or steamed. Its lean flesh cooks quickly and can turn dry if overcooked, so take it off the heat once it is opaque and separates easily with a fork.
What does coal fish taste like?
Coal fish has a mild, savory flavor and firm white flesh, somewhat like cod but usually more pronounced. It pairs well with lemon, herbs, and simple sauces, making it a useful choice when you want a fish that is not strongly flavored.
Is coal fish the same as cod?
No. Coal fish and cod are different species, though both are members of the cod family and have mild white flesh. They can often substitute for each other in recipes, but coal fish tends to have a firmer texture and darker flesh.
Does coal fish have a lot of bones?
Coal fish fillets usually have few bones, but an occasional pin bone may remain. Whole coal fish has a backbone and rib bones; check fillets before cooking and remove any pin bones with clean tweezers.
Can you bake coal fish in the oven?
Yes, coal fish bakes well with lemon, herbs, and a little oil. Place the portions in a baking dish and cook until the flesh turns opaque and flakes easily; thin fillets need less time and can dry out quickly.
Can you freeze coal fish?
Yes, coal fish can be frozen. Wrap fresh portions tightly in freezer-safe packaging and thaw them in the refrigerator before cooking. Avoid refreezing fish once it has thawed, especially if it was thawed outside the refrigerator.
How can you tell if coal fish is fresh?
Fresh coal fish should have firm, moist flesh and a mild sea smell, not a sour or ammonia-like odor. If buying a whole fish, look for clear eyes and bright-looking gills; keep it chilled until cooking.
Can coal fish replace cod in recipes?
Yes, coal fish can replace cod in many baked, pan-fried, and fish-cake recipes. Its flesh is firmer, so it holds together well, but check it early while cooking because a lean fillet can dry out.
Is coal fish safe to eat during pregnancy?
Yes, fully cooked coal fish is generally considered a low-mercury fish and can be part of a pregnancy diet. If you have a specific medical concern or have been given individual advice about seafood, ask your healthcare professional.
Coal fish Vitamins & Minerals
Vitamins
B12
3µg · 125% DV
B3
3.84mg · 24% DV
B6
0.3mg · 18% DV
Vitamin D
3µg · 15% DV
Minerals
Selenium
43µg · 78% DV
Iodine
60µg · 40% DV
Phosphorus
252mg · 36% DV
Potassium ⭐
384mg · 11% DV
Sodium
108mg · 5% DV
Coal fish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Coal fish
To burn the 96 calories in 1 piece (medium) (120 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 Coal fish?
Coal fish, also known as saithe, is a white-fleshed fish from the North Atlantic, eaten in parts of northern Europe. Its firm, flaky flesh has a mild, slightly savoury flavour, making it easy to use in everyday cooking. It can be baked, grilled or pan-fried, and is often served with potatoes, vegetables or a squeeze of lemon. For a lighter meal, bake it with herbs and a little oil rather than coating and frying it.
With 18 g of protein and 80 calories per 100 g, coal fish is a lean, protein-rich choice; it also provides omega-3 fats. Its mild taste pairs well with simple seasonings, so you can keep the preparation uncomplicated.
How Nutritious Is Coal fish?
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 Coal fish Processed?
NOVA 1
Unprocessed
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 Coal fish Contain Allergens?
Contains these allergens:
Which Diets Is Coal fish Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Coal fish Fat Profile
SATURATED
0.12g
MONOUNSATURATED
0.12g
POLYUNSATURATED
0.48g
Omega 6:3 ratio 0:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.