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Raw croaker meat is usually snow white but may have a reddish tint. The cooked meat is white. Croaker is lean and full flavored, with an almost sweet taste. The flesh is firm, similar to that of black drum. The skin is edible.

Nutrition Facts, per 100 gr:

  • Calories: 104

  • Fat Calories: 29

  • Total Fat: 3.2g

  • Saturated Fat: 1.1g

  • Cholesterol: 61mg

  • Sodium: 56mg

  • Protein: 17.8g

  • Omega 3: 0.3g


Raw flounder ranges from tan to pinkish to snow white, but cooked meat of all species is pure white, lean, boneless and flaky with a mild flavor, ranging from bland to sweet. Taste and texture vary, depending on species. Petrale sole, with firm, delicate-tasting flesh, is considered the premier Pacific sole. Pacific Dover, with softer flesh, is a lesser-quality product. Cooked meat of smaller soles and flounders is delicate, while larger species like fluke or dab are firm and meaty.The sweet taste and firm texture of yellowtail flounder is often regarded as the standard to which other flounders are compared. Lemon and gray sole aren’t far behind.

Nutrition Facts, per 100 gr:

  • Calories: 91

  • Fat Calories: 10.8

  • Total Fat: 1.2g

  • Saturated Fat: 0.3g

  • Cholesterol: 48mg

  • Sodium: 81mg

  • Protein: 18.8g

  • Omega 3: 0.2g



Rainbow trout meat is mild, with a delicate, nut-like flavor. The flesh is tender, flaky and soft. The flesh of rainbow trout is white, pink or orange. When the meat is cooked, it has a delicate flake and the color pales. Trout feed can contain pigments to produce desired flesh colors. The fillets need to be firm, resilient and have a fresh appearance. The skin of the rainbow trout should be dark, shiny and have a slippery feel. Avoid frozen fish that looks dried out or has gray flesh.

Nutrition Facts, per 100 gr:

  • Calories: 138

  • Fat Calories: 49

  • Total Fat: 5.4g

  • Saturated Fat: 1.6g

  • Cholesterol: 59mg

  • Sodium: 35mg

  • Protein: 20.9g

  • Omega 3: 0.9g



Hake is quite a mild fish, with a white flaky texture and a flavour that is more subtle than that of cod. The fish has a soft, iron-grey skin and silvery belly. The flesh when raw is naturally very soft, but when cooked it becomes firm and meaty.

Nutrition Facts, per 100 gr:

  • Calories: 90

  • Fat Calories: 12

  • Total Fat: 1.3g

  • Saturated Fat: 0.2g

  • Cholesterol: 67mg

  • Sodium: 72mg

  • Protein: 18.3g

  • Omega 3: 0.2g