Which fish are the least fatty?

Some fish are fatter than others, but all have benefits for the body. Magali Le Mardeley gave us an update on lean fish and how to eat them.

The essential difference between a fatty fish and a lean fish is its fat content. “Oily fish are richer than lean fish, which, like pollock or cod, have very little fat,” says the dietician. The latter reminds us that it is recommended to eat fish twice a week, once for fatty fish (salmon, herring, sardine, mackerel, etc.) and once for lean fish. Remember that fish is rich in minerals (phosphorus, iodine, copper) and vitamins!

“It’s good to eat both. Oily fish, for example, are rich in omega-3. They cannot be synthesized by the body and must therefore be consumed in the diet. They are also found in certain oils or nuts. They are excellent for the nervous system and in the prevention of cardiovascular diseases,’ Magali Le Mardeley says. And as the dietitian reminds us, contrary to popular belief, fish are not salted, unlike shellfish. “In a lean fish such as the pollock bought from the fishmonger, there is no salt at all,” she explains.

The hillside

The Alaskan hawk is the champion of lean fish. With only 64 calories in a portion of 100g and 0.61 g fat/100g, the colin has everything good. It is also very rich in group B vitamins, and vitamin D but also phosphorus and selenium. Of course, it is also an excellent source of protein.


Sole is not only a refined and delicious fish, but it is also one of the least fatty fish with only 73 calories on the counter. The sole also contains only 0.6 g of lipids/100 g.


With only 83 calories, cod has everything right! Only 0.57 g of lipids/100 g are found in its composition. On the other hand, cod is rich in vitamin B9 and B12 but also in vitamin D and phosphorus, excellent for bone density.

The skate

Another low-fat fish with only 0.47 g fat/100 g is skate. This flat cartilage fish, which is found only in the shallow sea, contains only 80 calories/100g. A fish with tender flesh that is also very rich in proteins. With its 20 protein/100 g, it even falls into the category of hyperprotein foods.


Want to vary the pleasures with another lean fish? With its 83 calories/100g, pike also falls into this category. As for lipids, the pike is also very good with only 0.94 g on the counter. There is a good reason not to miss it.

The monkfish

Burbot is also a freshwater and seawater fish. Very rich in proteins and minerals, the monkfish (or anglerfish) contains only 67 calories/100 g and 0.74 g of fat.

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