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Pan-Seared Black Cod Calories
High-protein oily fish rich in omega-3 fatty acids
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Pan-Seared Black Cod (150 g) has 383 calories. That works out to 255 calories per 100 g. It contains 0 g of carbs, 30.8 g of protein, 28.8 g of fat and 0 g of fiber. Its 4.2 µg of B12 covers 175% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Pan-Seared Black Cod Nutrition Facts
Selected: 1 piece (medium) · 150 g
383
KCAL / 150G
Carbs
0g
· 0% DV
Protein
30.8g
· 62% DV
Fat
28.8g
· 37% 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 32% · Fat 68%
Pan-Seared Black Cod nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 383 kcal | |
| Total fat | 28.8 g | 37% |
| Saturated fat | 6.15 g | 31% |
| Trans fat | 0 g | |
| Sodium | 105 mg | 5% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 30.8 g | 62% |
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 Pan-Seared Black Cod?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 383 kcal |
| 100 g | 100 g | 255 kcal |
| 1 piece (small) | 100 g | 255 kcal |
| 4 ounce (medium) | 113 g | 288 kcal |
| 1 serving (small) | 120 g | 306 kcal |
| 1 serving (medium) | 180 g | 459 kcal |
| 1 piece (large) | 200 g | 510 kcal |
| 1 piece (extra large) | 250 g | 638 kcal |
| 1 serving (large) | 250 g | 638 kcal |
Calculated from 255 calories per 100 g.
Frequently Asked Questions About Pan-Seared Black Cod
Is Pan-Seared Black Cod the same fish as regular cod?
No. Pan-Seared Black Cod is made with sablefish, a separate species from Atlantic or Pacific cod. Sablefish has richer, softer, oilier flesh, while familiar cod is leaner and tends to hold a firmer, flakier shape.
Why does Pan-Seared Black Cod fall apart in the pan?
Pan-Seared Black Cod can fall apart because sablefish has delicate, buttery flesh that breaks easily when handled too much. Pat it dry, let the pan heat properly, and turn it only once with a wide spatula.
Can you eat the skin on Pan-Seared Black Cod?
Yes, the skin on Pan-Seared Black Cod is edible. For a crisp finish, dry the skin thoroughly and start cooking skin-side down; if you prefer not to eat it, the cooked skin usually separates easily from the flesh.
How can you tell when Pan-Seared Black Cod is cooked?
Pan-Seared Black Cod is cooked when its flesh turns opaque and separates into flakes with gentle pressure. Check the thickest part and take it off the heat as soon as it is done, since its rich flesh can still become dry if overcooked.
Does Pan-Seared Black Cod have bones?
Pan-Seared Black Cod served as a fillet is usually mostly boneless, but an occasional pin bone can remain. Feel along the center of the fillet before serving, and check carefully if you are preparing it for a child.
Should you rinse Pan-Seared Black Cod before cooking it?
No, do not rinse Pan-Seared Black Cod before cooking. Rinsing raw fish can spread bacteria around the sink and nearby surfaces; pat it dry with paper towels instead, then clean your hands and any tools that touched it.
How long does Pan-Seared Black Cod keep in the fridge?
Pan-Seared Black Cod keeps for up to 3 days in the refrigerator when stored promptly in a covered container. Reheat it gently just until warm to help preserve its tender texture, or serve the leftovers chilled in a salad.
Can you freeze Pan-Seared Black Cod after cooking?
Yes, you can freeze Pan-Seared Black Cod after cooking. Cool it, seal it in a freezer-safe container, and thaw it in the refrigerator; its texture may be softer after thawing, so reheat it gently.
What should you serve with Pan-Seared Black Cod?
Pan-Seared Black Cod pairs well with lemon, roasted vegetables, potatoes, or rice. Its rich, buttery taste is especially good with something bright and fresh, such as a crisp salad or lightly dressed greens.
Can you make Pan-Seared Black Cod with miso?
Yes, Pan-Seared Black Cod works well with a miso marinade. A mixture of miso, soy sauce, and a little sweetener gives it a savory-sweet, Japanese-inspired flavor; wipe off excess marinade so it does not scorch in the pan.
Pan-Seared Black Cod Vitamins & Minerals
Vitamins
B12
4.2µg · 175% DV
Vitamin D
16.8µg · 84% DV
B3
8.7mg · 54% DV
B6
0.68mg · 40% DV
Minerals
Selenium
57µg · 104% DV
Phosphorus
330mg · 47% DV
Iodine
53µg · 35% DV
Potassium ⭐
548mg · 16% DV
Sodium
105mg · 5% DV
Pan-Seared Black Cod Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pan-Seared Black Cod
To burn the 383 calories in 1 piece (medium) (150 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 Pan-Seared Black Cod?
Pan-Seared Black Cod is sablefish cooked in a hot pan; despite its familiar name, it is not the same species as Atlantic cod. Native to the North Pacific, this oily fish is prized for its tender, buttery flesh. A quick sear gives the outside a golden crust while the centre stays moist and flakes easily.
It works well as a simple main course with lemon, greens or roasted vegetables, and is also at home alongside rice or other mild sides. Black cod is a protein-rich oily fish with omega-3 fats, though its natural richness makes it more substantial than a lean white fish. Use a light hand with added oil, and let its delicate flavour lead.
How Nutritious Is Pan-Seared Black Cod?
Nutrient density
Very 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 Pan-Seared Black Cod Processed?
NOVA 2
Minimally 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 Pan-Seared Black Cod Contain Allergens?
Contains these allergens:
Which Diets Is Pan-Seared Black Cod 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
Pan-Seared Black Cod Fat Profile
SATURATED
6.15g
MONOUNSATURATED
10.65g
POLYUNSATURATED
5.1g
Omega 6:3 ratio 0.1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.