Know2eat

Sablefish

Anoplopoma fimbria

What sablefish has been studied for

2 associations assessed — 1 with at least some human evidence behind it. Strongest first.

  • 1 Moderate
  • 1 Insufficient
3 things to know first — allergies, interactions and intake limits

About sablefish

A deep-water North Pacific fish with unusually soft, high-fat white flesh, best known in its miso-marinated form. Despite the trade name black cod it is not a cod and is not closely related to one.

Also known as Black cod, Butterfish (US Pacific), Gindara

Heart Health

The evidence in depth

Best supported: Moderate

What each association actually rests on, and the papers behind it. A rating describes the state of the research, not how impressive the food is. How we rate evidence.

Blood lipid profile

Heart Health
Moderate evidence

May support lower fasting triglycerides through its long-chain omega-3 content. Sablefish is genuinely in the oily fish category by fat content, so the category evidence applies more comfortably here than to a lean white fish, but no trial has used this species.

Moderate evidence. Several human studies point the same way, with real caveats.

2 sources

Deep research mode adds each paper’s own conclusion and stated limitations.

Cardiovascular risk markers

Heart Health
Insufficient evidence

Observational data links regular fish intake with lower cardiovascular mortality, and sablefish contributes to the oily fish portion of that intake. The association is drawn from dietary patterns rather than from any study of this fish.

Insufficient evidence. Not enough human research to say anything useful yet.

No source is attached to this association yet, so it is rated insufficient by default. It is listed because people commonly ask about it — not because there is evidence for it.

Ask about Sablefish

Ask about Sablefish

Answers are written only from the entries on this page — the same nutrients, compounds, claims and citations you can read above. Nothing is added from outside the database, and every answer lists what it was built from.

AI explanations are not switched on for this site, so there is nothing to ask here. Everything above is read straight from the database and does not need them.

Key nutrients

Nutrient content per 100 grams
NutrientAmount% DV
Macronutrients
Calories195 kcal10%
Protein13.4 g27%
Total fat15.3 g20%
Carbohydrate0 g0%
Fibre0 g0%
Water71 g—
Fats
Saturated fat3.2 g16%
Monounsaturated fat8.06 g—
Polyunsaturated fat2.04 g—
Cholesterol49 mg16%
EPA (omega-3)0.677 g—
DHA (omega-3)0.718 g—
DPA (omega-3)0.169 g—
Linoleic acid (omega-6)0.165 g—
Vitamins
Vitamin A93 µg10%
Vitamin C0 mg0%
Thiamin (B1)0.1 mg8%
Riboflavin (B2)0.09 mg7%
Niacin (B3)4 mg25%
Pantothenic acid (B5)0.75 mg15%
Vitamin B60.3 mg18%
Folate15 µg4%
Vitamin B121.5 µg63%
Minerals
Calcium35 mg3%
Iron1.28 mg7%
Magnesium55 mg13%
Phosphorus168 mg13%
Potassium358 mg8%
Sodium56 mg2%
Zinc0.32 mg3%
Copper0.022 mg2%
Manganese0.015 mg1%
Selenium36.5 µg66%
Other measured compounds
Ash1.05 g—

Nutrient values are per 100 g of the USDA reference entry named on this page and vary with variety, growing conditions, storage and preparation.

Source record: Fish, sablefish, raw (USDA FoodData Central, FDC ID 175134).

% DV uses the FDA Daily Values for adults and children aged 4 and over. A dash means no Daily Value has been established for that nutrient.

Bioactive compounds

Compounds present in meaningful amounts. Presence is banded rather than quantified, because whole-food levels vary enormously with variety, growing conditions, storage and preparation.

How preparation changes things

Only effects with real support are listed. If a preparation method is missing, it is because nothing dependable is documented — not because it makes no difference.

Nothing dependable is recorded about how preparation changes this food’s nutritional properties. Rather than guess, this section stays empty.

Things to know

Allergies, interactions and intake concerns. Every food gets this section — a reference where everything is uniformly good is not a reference.

  • Allergy

    Fish allergy

    A finfish, and subject to the same parvalbumin-driven allergy as other species. Its common name black cod causes real confusion for people avoiding cod specifically.

  • Too much

    Sodium in the classic preparation

    The best-known way of cooking sablefish marinates it in miso, mirin and sake, which adds a substantial amount of sodium that the USDA raw entry here does not include.

  • Worth knowing

    Confusion with escolar

    Sablefish is sometimes substituted or mislabelled in trade. Escolar, a different oily fish sold under overlapping names, contains indigestible wax esters that cause an unpleasant and well-documented purgative reaction, so provenance matters.