The Top Finfish Nutrition Facts and Preparation Tips
> Catfish   > Mackerel, Atlantic
> Cod, Atlantic   > Orange Roughy
> Cod, Pacific   > Perch, Atlantic
> Flounder, Dab   > Perch, Pacific
> Flounder, Lemon Sole   > Pollock, Alaska
> Flounder, Rock Sole   > Salmon, Atlantic
> Flounder, Yellowtail   > Salmon, Chum
> Haddock   > Salmon, Coho
> Hake, Atlantic   > Salmon, Pink
> Hake, Pacific   > Salmon, Sockeye
> Hake, other   > Swordfish
> Halibut, Pacific   > Trout, rainbow
     
Catfish, channel
 
Nutritional Facts
Calories 116 Sodium 63 mg
Fat calories 39 Potassium 349 mg
Total fat 4.3 g Protein 18.3 g
Saturated fat 1 g Iron 1 mg
Cholesterol 58 mg
 
Preparation
 
Appearance: Catfish meat is translucent, and turns opaque when cooked.

Flavor/Texture Profile: Catfish has a mild taste, with a touch of sweetness. The texture is firm and slightly flaky.

Suggestions: Often prepared with a classic Catfish recipe, it is dusted lightly with cornmeal, then fried in vegetable oil, and served with hush puppies. Catfish can be grilled, and broiled, along with just about any preparation with the exception of roasting. Try a range of flavorings, from mild to strong; the flesh of the Channel Catfish can handle them all.
 
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Cod, Atlantic
 
Nutritional Facts
Calories 82 Sodium 54 mg
Fat calories 6 Potassium 413 mg
Total fat 0.7 g Protein 17.8 g
Saturated fat 0.1 g Iron 0.4 mg
Cholesterol 43 mg
 
Preparation
 
Appearance: Atlantic Cod's translucent white meat consists of large flakes joined by connective tissue. When cooked, the meat turns opaque. Uncooked Cod meat isn't as firm as Haddock.

Flavor/Texture Profile: Cod meat has a flaky texture and a mild delicate flavor.

Suggestions: Cod can be boiled, baked, broiled, sauted, steamed or deep-fried, but it isn't a good grilling fish because the meat flakes easily. Smoked Cod can be substituted for Haddock in finnan haddie.
 
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Cod, Pacific
 
Nutritional Facts
Calories 82 Sodium 71 mg
Fat calories 5 Potassium 403 mg
Total fat 0.6 g Protein 17.9 g
Saturated fat 0.1 g Iron 0.3 mg
Cholesterol 37 mg
 
Preparation
 
Appearance: Raw Cod meat is off-white to white. Skinless fillets often have a pink tinge. When cooked, the meat is white.

Flavor/Texture Profile: Pacific Cod meat is slightly sweet and firm, though not as firm as Haddock, and has a nice flake.

Suggestions: Pacific Cod lends itself to various preparations. It cooks quickly and benefits from moist heat. Cod can be baked sauted, steamed, poached or deep-fried. For a quick and easy preparation, place Cod fillets in 1/8 in. of wine or water and brush with oil, then broil until meat flakes readily and is no longer translucent. Cod is not a good choice for grilling, because its flesh flakes too easily.
 
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Flounder, Dab
 
Nutritional Facts
Calories -- Sodium --
Fat calories 7 Potassium --
Total fat 0.8 g Protein --
Saturated fat 0.1 g Iron --
Cholesterol 45 mg
 
Preparation
 
Appearance: The raw meat is white with perhaps a pinkish tinge. It is white when cooked.

Flavor/Texture Profile: Flounder has a nice, mild flavor and a pleasing firmness. The flake is small.

Suggestions: Thick, meaty fillets of Flounder can be poached, sauted, baked and broiled - as long as the meat is continually basted. The delicate flesh is ideal for sauces and stuffings. Be careful no to overcook.
 
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Flounder, Lemon Sole
 
Nutritional Facts
Calories 92 Sodium 33 mg
Fat calories 8 Potassium 595 mg
Total fat 0.9 g Protein 19.6 g
Saturated fat -- Iron 0.1 mg
Cholesterol --
 
Preparation
 
Appearance: The raw meat is usually very white, though fillets from the back or dark side of the fish might have dark coloring. The meat cooks up an opaque white.

Flavor/Texture Profile: The flavor is mild and somewhat sweet. Though fine-flaked, the meat is coarser than that of other flatfish and not as soft.

Suggestions: Because Lemon Sole fillets are usually thicker and meatier than other East Coast flatfish, they can be grilled or pan-fried. The Flounder is good sauted, baked, or broiled. However when it is cooked, make sure the meat doesn't dry out.
 
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Flounder, Rock Sole
 
Nutritional Facts
Calories 88 Sodium 80 mg
Fat calories 9 Potassium --
Total fat 1.0 g Protein 18.7 g
Saturated fat -- Iron --
Cholesterol --
 
Preparation
 
Appearance: The raw flesh has an off-white or cream color and remains off-white when cooked.

Flavor/Texture Profile: The flavor is slightly sweet, and the texture is tender but firm.

Suggestions: Rock sole is a delicate tasting fish, so you have to be careful not to overpower its natural flavor with strong sauces. If you bake Rock Sole, be sure to keep basting the meat to prevent it from drying out. Rock sole is also good sauted. It's recommended that fillets be undercooked, as the meat continues to cook after it leaves the pan.
 
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Flounder, Yellowtail
 
Nutritional Facts
Calories 94 Sodium 64 mg
Fat calories 7 Potassium 314 mg
Total fat 0.8 g Protein 20.4g
Saturated fat 0.3 g Iron --
Cholesterol --
 
Preparation
 
Appearance: The raw flesh is slightly milk-colored but cooks up white.

Flavor/Texture Profile: Yellowtail is mild tasting, slightly sweet, with a soft texture and a small flake.

Suggestions: Yellowtail fillets are boneless and lend themselves to many preparations. Yellowtail sauts well and is good poached or braised. This is not a good fish to grill because the flesh is so delicate. When baking Yellowtail, as with most flatfish, use sauce, liquid, or moist vegetables to keep the meat from drying out.
 
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Haddock
 
Nutritional Facts
Calories 87 Sodium 68 mg
Fat calories 6 Potassium 311 mg
Total fat 0.7 g Protein 18.9 g
Saturated fat 0.1 g Iron 1.1 mg
Cholesterol 57 mg
 
Preparation
 
Appearance: The raw meat is white and lean and cooks up even whiter.

Flavor/Texture Profile: Haddock has a delicate and slightly sweet taste. The texture is firm and tender, and has a fine flake.

Suggestions: Haddock can be cooked as whole fish, fillets or steaks. The same recipes that work for Cod are good for Haddock. Haddock fillets can be sauted, while all Haddock is good in soups and stews. New Englanders consider Haddock the best fish for chowders. Haddock is good poached and excellent for pan-frying. Haddock frames make fine stock. Smoked Haddock with the bone in is said to have a superior flavor to boneless smoked fillets.
 
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Hake, Atlantic
 
Nutritional Facts
Calories 87 Sodium 83 mg
Fat calories 20 Potassium 308 mg
Total fat 2.2 g Protein 15.8 g
Saturated fat 0.4 g Iron --
Cholesterol --
 
Preparation
 
Appearance: The Hake's off-white flesh becomes clear white when cooked.

Flavor/Texture Profile: Though mild, the flavor is somewhat stronger than that of Cod. The lean, moist meat is slightly coarser than Cod and breaks into large flakes.

Suggestions: Hake is an inexpensive fish that can be baked, fried, used in stews, or added to fish stock. When boiling Hake, try lightly salting the fish a few hours before for additional flavor and to firm up the flesh. Hake can be substituted in preparations calling for Cod.
 
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Hake, Pacific
 
Nutritional Facts
Calories 85 Sodium --
Fat calories 14 Potassium --
Total fat 1.5 g Protein 16.2 g
Saturated fat -- Iron --
Cholesterol 35 mg
 
Preparation
 
Appearance: The raw flesh of Pacific whiting is off-white and remains so when cooked.

Flavor/Texture Profile: The flavor of Pacific whiting is mild and similar to the flavor of Cod. It's a soft, moist, lean meat though slightly coarser than Cod.

Suggestions: Pacific whiting is used in soup and stews and is good fried or with sauces. For a quick and easy meal, broil the fish with a lemon-butter mixture or just a bit of oil.
 
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Hake, other
 
Nutritional Facts
Calories 80 Sodium 250 mg
Fat calories 10 Potassium --
Total fat 1.0 g Protein 19 g
Saturated fat -- Iron --
Cholesterol 35 mg
 
Preparation
 
Appearance: Argentine Hake has a pinkish coloring and cooks up paper white. Chilean Hake also has a pinkish color but cooks up white. Hake is white in its raw form and cooks up very white.

Flavor/Texture Profile: Argentine Hake has a mild flavor and a somewhat firm texture. Cape Capensis Hake also has a mild flavor and is firm. Chilean Hake is sweet, somewhat firm, and flakes.

Suggestions: Hakes are good fish to fry or saut, and work well with sauces. They can also be poached, steamed, or baked.
 
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Halibut, Pacific
 
Nutritional Facts
Calories 105 Sodium 59 mg
Fat calories 20 Potassium 434 mg
Total fat 2.2 g Protein 20 g
Saturated fat 0.4 g Iron 0.1 mg
Cholesterol 32 mg
 
Preparation
 
Appearance: Fresh meat is white and firm. The meat holds together well, and bones are easy to see. When cooked, the meat loses its glossy appearance but remains firm.

Flavor/Texture Profile: Halibut is a mild-tasting, lean fish that dries out easily when overcooked. Meat from larger fish may have a slightly coarse texture.

Suggestions: Pacific halibut can be broiled, grilled, baked, sauted, poached, or steamed.
 
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Mackerel, Atlantic
 
Nutritional Facts
Calories 205 Sodium 90 mg
Fat calories 125 Potassium 314 mg
Total fat 13.9 g Protein 18.6 g
Saturated fat 3.3 g Iron 1.6 mg
Cholesterol 70 mg
 
Preparation
 
Appearance: The soft and oily gray or occasionally pinkish flesh turns off-white and firms up when cooked.

Flavor/Texture Profile: The cooked meat is firm and flaky, and the taste is variously described as mild or strong and fishy.

Suggestions: Mackerel is considered one of the more healthful fish because it's high in Omega-3 fatty acids. Because of the oil content, the fish is best grilled or broiled but can also be baked or poached. Europeans temper the pronounced flavor of Mackerel by serving it with a sharp acidic sauce such as gooseberry or unsweetened cranberry sauce. A lime marinade before cooking also smoothes the taste and firms and whitens the meat.
 
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Orange Roughy
 
Nutritional Facts
Calories 76 Sodium --
Fat calories 3 Potassium --
Total fat 0.3 g Protein 14.7 g
Saturated fat 0 g Iron --
Cholesterol --
 
Preparation
 
Appearance: The meat of raw Orange Roughy is pearly white and cooks up to an opaque white.

Flavor/Texture Profile: Orange Roughy has a mild, delicate flavor and moist, medium texture with a course flake.

Suggestions: The fillet of Orange Roughy is tolerant of most cooking methods, except deep-frying. It's forgiving to the cook who isn't familiar with seafood preparation. The meat works well with almost any seasoning or sauce.
 
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Perch, Atlantic ocean
 
Nutritional Facts
Calories 94 Sodium 75 mg
Fat calories 15 Potassium 273 mg
Total fat 1.6 g Protein 18.6 g
Saturated fat 0.2 g Iron 0.9 mg
Cholesterol 42 mg
 
Preparation
 
Appearance: The flesh is white, though not as light as cusk or Cod. It turns opaque when cooked.

Flavor/Texture Profile: Ocean Perch is mild tasting and has a tender, somewhat firm, finely flaked texture.

Suggestions: Ocean Perch can be sauted, baked, broiled, poached or steamed. The firm texture of the meat works well in soups, stews, and chowders.
 
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Perch, Pacific ocean/rockfish
 
Nutritional Facts
Calories 94 Sodium 60 mg
Fat calories 14 Potassium 405 mg
Total fat 1.6 g Protein 18.8 g
Saturated fat 0.4 g Iron 0.4 mg
Cholesterol 35 mg
 
Preparation
 
Appearance: Rockfish Perch flesh is off-white with reddish tinges. The meat turns snow white when cooked.

Flavor/Texture Profile: Though there are subtle differences among the species, rockfish flesh is lean, firm and big-flaked with a mild, slightly sweet flavor.

Suggestions: Rockfish takes well to frying, poaching, simmering, steaming, sauting (because of its firm flesh), and baking, which is considered an excellent way to cook this fish. Fillets might not be sturdy enough to grill.
 
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Pollock, Alaska
 
Nutritional Facts
Calories 81 Sodium 99 mg
Fat calories 7 Potassium 326 mg
Total fat 0.8 g Protein 17.2 g
Saturated fat 0.3 g Iron 0.2 g
Cholesterol 71 mg
 
Preparation
 
Appearance: Alaska Pollock's flesh is whiter and leaner than Atlantic Pollock's. The meat becomes opaque when cooked.

Flavor/Texture Profile: The flavor of the lean meat is mild and similar to Cod's. The texture is soft, though a little coarse, and the flake is smaller than Cod's.

Suggestions: Alaska Pollock can be baked, broiled, steamed, poached, or sauted. It's also a good product for traditional fish and chips.
 
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Salmon, Atlantic
 
Nutritional Facts
Calories 142 Sodium 44 mg
Fat calories 57 Potassium 490 mg
Total fat 6.3 g Protein 19.8 g
Saturated fat 1 g Iron 0.8 g
Cholesterol 55 mg
 
Preparation
 
Appearance: The flesh of wild Salmon is orange to red but not pale, and orange to red when cooked.

Flavor/Texture Profile: The flavor of Atlantic Salmon is milder and more delicate than that of wild fish. The flesh is oily, though not as oily as the chinook's or king's. It is moist, with a large flake.

Suggestions: Bake, broil, poach, or grill steaks, fillets, and whole fish. Fillets are pleasing to the eye and should be used with recipes that show off the fish. With the Atlantic Salmon's delicate flavor, avoid accompanying flavors that overpower the fish. Sliced cucumbers, new potatoes, and mayonnaise are ideal.
 
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Salmon, chum
 
Nutritional Facts
Calories 120 Sodium 50 mg
Fat calories 34 Potassium 429 mg
Total fat 3.8 g Protein 20.1 g
Saturated fat 0.8 g Iron 0.6 mg
Cholesterol 74 mg
 
Preparation
 
Appearance: Raw meat is orange, pink, or red. The exact color depends on where the fish was caught.

Flavor/Texture Profile: Chum Salmon has a mild, not to oily flavor, and the meat is firm.

Suggestions: Chum Salmon can be baked, broiled, poached, sauted, or grilled. However, since chum is a lean fish, it doesn't grill or broil as well as fattier Salmon. It's better to use chum with recipes designed to help the fish retain its moisture.
 
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Salmon, Coho
 
Nutritional Facts
Calories 146 Sodium 46 mg
Fat calories 54 Potassium 422 mg
Total fat 6 g Protein 21.6g
Saturated fat 1.1 g Iron 0.7 mg
Cholesterol 39 mg
 
Preparation
 
Appearance: The meat of the Coho is orange-red to red, but not as dark as Chinook's When cooked, the meat holds its color. The flesh of the smaller pan-sized Coho is a pale pink.

Flavor/Texture Profile: Coho is mild tasting and firm, but the pan-sized variety has a more delicate flavor and texture.

Suggestions: Since the flesh of the Coho has less oil than other Salmon, it's better to use indirect heat for cooking, such as poaching, braising, and covered baking. If it's poached, try serving it with green mayonnaise.
 
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Salmon, pink
 
Nutritional Facts
Calories 116 Sodium 67 mg
Fat calories 31 Potassium 323 mg
Total fat 3.5 g Protein 19.9 g
Saturated fat 0.6 g Iron 0.77 mg
Cholesterol 52 mg
 
Preparation
 
Appearance: This Salmon's flesh is pink, though paler than the meat of other types of Salmon.

Flavor/Texture Profile: The pink Salmon is a generally lean and mild-flavored. The meat is low in oil and small-flaked.

Suggestions: This fish can be grilled, broiled, poached, baked, or sauted. Do to a low fat content it does not grill as well as other Salmon. Due to the leanness of the meat it's important not to let it dry out.
 
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Salmon, Sockeye
 
Nutritional Facts
Calories 168 Sodium 47 mg
Fat calories 77 Potassium 391 mg
Total fat 8.6 g Protein 21.3 g
Saturated fat 1.5 g Iron 0.5 mg
Cholesterol 62 mg
 
Preparation
 
Appearance: The meat is the reddest of all Salmon, with a bright red or bright orange-red color.

Flavor/Texture Profile: This fish carries a large amount of fat, lending the meat a nice, rich flavor, and firm texture.

Suggestions: Salmon is a healthful fish that's rich in Omega-3 oils. It can be baked, broiled, poached, sauted, or grilled. Steaks or fillets should be marinated for a couple of hours before grilling.
 
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Swordfish
 
Nutritional Facts
Calories 121 Sodium 90 mg
Fat calories 36 Potassium 288 mg
Total fat 4 g Protein 19.8 g
Saturated fat 1.1 g Iron 0.8 mg
Cholesterol 39 mg
 
Preparation
 
Appearance: Swordfish steaks have a whirling pattern. The Swordfish steaks flesh color varies according to diet and region where it was caught. The coloring can be pink, white, gray, or orange, but turns beige when cooked.

Flavor/Texture Profile: Meat is lean, slightly sweet, and firm.

Suggestions: Swordfish is most popular grilled in 1 1/4 inch thick steaks. Try basting with olive oil and lemon juice first.
 
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Trout, rainbow
 
Nutritional Facts
Calories 118 Sodium 27 mg
Fat calories 30 Potassium 495 mg
Total fat 3.4 g Protein 20.5 g
Saturated fat 0.6 g Iron 1.9 mg
Cholesterol 57 mg
 
Preparation
 
Appearance: The rainbow Trout's flesh color is white, pink, or orange. When the meat is cooked, the color pales.

Flavor/Texture Profile: Rainbow Trout have a mild delicate taste (some describe it as mild and nutty) and a flaky texture.

Suggestions: Rainbow Trout are just the right size for individual servings. They can be grilled, baked, broiled, poached, deep-fried, and sauted. The delicate taste of the fish shouldn't be overpowered with strong sauces. A little butter, lemon, and parsley is enough for many people.
 
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Information taken from The Complete Seafood Handbook, published by Seafood Business.