Short answer: they're all good for you. Every wild Alaskan white fish is packed with lean protein, low in saturated fat, and rich in selenium and B vitamins.
The longer answer is more fun. Pacific cod is the leanest. Halibut and rockfish are protein powerhouses. And black cod? Black cod is the overachiever in the family, with about seven times the omega-3s of Pacific cod.
Here's how white fish nutrition stacks up, fish by fish, so you can pick the right fillet for your plate and your goals.
White Fish Nutrition at a Glance
Approximate values per 6 oz cooked portion.
|
Fish |
Calories |
Protein (g) |
Fat (g) |
Omega-3 EPA + DHA (g) |
Flavor and texture |
|---|---|---|---|---|---|
|
Pacific cod |
144 |
32 |
1 |
0.4 |
Mild, flaky, a blank canvas |
|
Rockfish |
186 |
38 |
3 |
0.8 |
Mild, slightly sweet, firm flakes |
|
Halibut |
188 |
38 |
4 |
0.8 |
Clean, sweet, thick and meaty |
|
Black cod |
426 |
30 |
34 |
3 |
Rich, buttery, silky |
Source: USDA FoodData Central.
Meet the Fish
Pacific Cod: The Lean One
If you're counting calories, cod is your friend. A 6 oz portion has about 144 calories and 32 grams of protein, with barely a gram of fat. It's also a good source of vitamin B12, selenium and phosphorus.
Cod's mild flavor makes it the most versatile fish in the freezer. Fish tacos, chowder, beer-battered Friday nights. It goes where you send it.
Halibut: The Protein Heavyweight
Halibut delivers about 38 grams of protein per 6 oz for under 200 calories. That's a better protein-to-calorie ratio than chicken breast. It's rich in selenium, niacin and vitamin B6, which support metabolism and energy.
Its thick, meaty fillets hold up to the grill, the cast iron pan and bold sauces. Halibut is the fish for people who say they don't like fish.
Rockfish: The Weeknight Workhorse
Rockfish nearly matches halibut on nutrition, with about 38 grams of protein and 186 calories per 6 oz. It's a strong source of selenium and B12.
The difference is price. Rockfish is the budget-friendly way to eat lean, wild protein several nights a week. Swap it into any recipe that calls for cod, snapper or tilapia.
Black Cod: The Omega-3 Overachiever
Black cod, also called sablefish or butterfish, is the rebel of the white fish world. It carries about 3 grams of omega-3s per 6 oz, more than seven times what you'll find in cod. That's in the same league as salmon.
Yes, it's higher in calories and fat. But most of that fat is the heart-healthy, brain-loving kind. Its buttery, melt-in-your-mouth texture is why top restaurants serve it miso-glazed.
So, Which White Fish Should You Choose?
The healthiest white fish is the one that fits your goals. Here's the cheat sheet:
- Lowest calorie: Pacific cod
- Most protein per calorie: Halibut, with rockfish right behind
- Best value for everyday meals: Rockfish
- Most omega-3s for heart and brain health: Black cod
The American Heart Association recommends eating fish at least twice a week. So you don't have to pick just one. Rotate lean cod or rockfish on busy weeknights, and save black cod or halibut for the nights you want to impress somebody. Including yourself.
Why Wild Alaskan Matters
Where your fish comes from matters as much as which fish you choose. Alaska's fisheries are managed for sustainability by law, so wild populations stay healthy year after year. Wild Alaskan fish eat a natural diet, and nothing is added to them.
At Sena Sea, our family has been fishing Alaska's waters for three generations. We harvest using environmentally sound, sustainable methods, so you can feel good about what's on your plate.
How to Cook White Fish Without Losing the Good Stuff
Gentle cooking keeps white fish moist and protects its nutrients.
- Bake or roast cod and rockfish at 400°F for 10 to 12 minutes.
- Pan-sear halibut in a hot cast iron skillet, then finish in the oven.
- Broil or glaze black cod. Its natural richness caramelizes beautifully.
- Skip the deep fryer most nights. Save the beer batter for special occasions.
White fish is done when it turns opaque and flakes easily with a fork, or reaches 145°F inside.
White Fish FAQ
What is white fish? White fish is a general term for fish with mild, white, flaky flesh. Cod, halibut, rockfish and black cod all qualify. It's not the same as "whitefish," which is a specific freshwater species.
Which white fish has the most omega-3s? Black cod, by a wide margin. A 6 oz portion has about 3 grams of omega-3s, compared with under 1 gram for cod, halibut or rockfish.
Which white fish has the most protein? Halibut and rockfish, at about 38 grams per 6 oz cooked portion.
Is black cod actually cod? No. Black cod is sablefish, a separate species. It got the nickname for its dark skin and flaky white flesh.
Is rockfish healthy? Yes. Rockfish is lean, high in protein, low in calories and a good source of selenium and vitamin B12.
Is white fish good for weight loss? Lean white fish like cod, rockfish and halibut are high in protein and low in calories. That combination helps you feel full on fewer calories.
Stock Up on Wild Alaskan White Fish
Lean and mild, or rich and buttery. Whatever your goals, there's a wild Alaskan white fish for that. Our halibut and black cod come in 6 oz portions, and our cod and rockfish in 8 oz portions, so dinner is already half done. https://www.senasea.com/collections/shop-all-white-fish
