Fish, cusk, raw

Cusk is a lean, firm-fleshed whitefish related to cod, caught in cold North Atlantic waters, with a mild flavor and dense flake similar to haddock or pollock. It holds together well for poaching, baking, or pan-searing, and is often used in fish chowders, stews, or simply baked with lemon and herbs since its texture does not fall apart easily during longer cooking. Because the flavor is subtle, it takes on marinades, butter sauces, and spice rubs readily, and pairs well with potatoes, leeks, and cream-based broths in classic chowder preparations. It can also be cut into chunks and pan-fried in butter for a simple weeknight dinner, or flaked into a fish cake once cooked.

Fresh cusk fillets should be kept cold and cooked within a day or two of purchase, or frozen for longer storage, as with most whitefish. At just 87 calories per 122-gram fillet serving and 19 grams of protein per 100 grams, it is a lean way to build a protein-forward meal without a heavy calorie load, and its low sodium content, 31 milligrams per 100 grams, leaves plenty of room to season a chowder or sauce to taste. Because the fat content is also low, at 0.69 grams per 100 grams, it benefits from a bit of added butter or oil during cooking to keep it moist.