white fish

Non-oily fish, i.e. 1-2% fat, e.g. cod, dogfish, haddock, halibut, plaice, saithe, skate, sole, and whiting. All are similar in nutrient composition; a 150-g portion, steamed (200 g with skin and bones) is an exceptionally rich source of iodine; a rich source of protein, niacin, and selenium; supplies 120 kcal (500 kJ).