Located in Seattle’s Famous Pike Place Market

Fresh Ling Cod Fillets

Fresh Ling Cod Fillets

Fresh Ling Cod Fillets

Ling Cod is prevalent on the West Coast. Ling Cod is known for its leanness and similar qualities to Halibut. Ling Cod is delicious for making fish 'n chips or grilled.

Serving Size: 1/2 pound per person

Regular price
$15.99/pound(s)
Sale price
$15.99/pound(s)

Minimum order: 5/pound(s)

pound(s)

Preparation

Fish can be cooked using various cooking methods, such as grilled, baked, broiled, roasted, poached, sautéed and fried.

Grilling: Clean the grill, lightly oil it and preheat before adding the fish. Place the seasoned fish down and don’t move it.

Baking: Preheat oven to 350 degrees F.  Portion and arrange fish steaks or fillets on a well-oiled or buttered baking dish; baste the fish halfway through the cook time.

Broiling: Preheat your broiler. Cut fish into pieces of even thickness, baste (butter, margarine, or oil), sprinkle with corn flake crumbs, and place on a broiling pan. Surface of the fish should 3-4 inches from the broiler. Broil 10-15 minutes until fish flakes easily with a fork—if the fish is opaque, it is half way cooked. It will be a solid color when it is finished.

Pan Frying: Cut fish into serving-sized pieces and season to taste. Dip fish pieces into milk or beaten egg, then roll in flour. Meanwhile, heat oil or butter in a skillet until very hot and then carefully place fish pieces into skillet until golden brown. TIP: don't place too many pieces of fish in the oil as it will reduce the overall temperature too much.

Poaching: Heat seasoned water or fish stock to approximately 180-190 degrees and place the fish in the liquid. Cover the fish entirely and poach until desired doneness—but do not boil the fish.

Storage

Ling Cod is especially perishable. When you get home from the market, unwrap your Ling Cod, wipe it gently with a damp cloth, then tightly wrap in plastic or foil and store in the bottom of your refrigerator. Enjoy it within 24 hours.

Frozen Ling Cod keeps two months in a refrigerator freezer compartment and three to four months in a deep-freeze. Cook frozen fillets without defrosting them.

Nutritional Facts

NUTRITIONAL BENEFITS

The flaky white, mild flavored flesh of cod is available throughout the year. It is popular as a food, a great alternative for meat protein and its versatility makes it readily adaptable to all methods of cooking. Cod livers are also processed to make cod liver oil, which is an important source of vitamin A, vitamin D, vitamin E and omega-3 fatty acids (EPA and DHA).

GOOD POINTS
  • No sugar
  • High in niacin
  • High in phosphorus
  • High in selenium
  • High in vitamin B6
  • Low in sodium
  • Very high in vitamin B12

 

NUTRITIONAL INFORMATION

Nutrient Unit 1 Value per 100g 3.0 oz 85.0g 0.5 fillet 193.0g
Proximates
Water g 81.03 68.88 156.39
Energy kcal 85 72 164
Protein g 17.66 15.01 34.08
Total lipid (fat) g 1.06 0.9 2.05
Carbohydrate, by difference g 0 0 0
Fiber, total dietary g 0 0 0
Minerals
Calcium, Ca mg 14 12 27
Iron, Fe mg 0.32 0.27 0.62
Magnesium, Mg mg 26 22 50
Phosphorus, P mg 201 171 388
Potassium, K mg 437 371 843
Sodium, Na mg 59 50 114
Zinc, Zn mg 0.45 0.38 0.87
Vitamins
Vitamin C, total ascorbic acid mg 0 0 0
Thiamin mg 0.03 0.026 0.058
Riboflavin mg 0.114 0.097 0.22
Niacin mg 1.9 1.615 3.667
Vitamin B-6 mg 0.3 0.255 0.579
Folate, DFE µg 9 8 17
Vitamin B-12 µg 3.6 3.06 6.95
Vitamin A, RAE µg 15 13 29
Vitamin A, IU IU 50 42 96
Lipids
Fatty acids, total saturated g 0.197 0.167 0.38
Fatty acids, total monounsaturated g 0.35 0.298 0.676
Fatty acids, total polyunsaturated g 0.3 0.255 0.579
Cholesterol mg 52 44 100

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