Saithe, or lieu noir in French (Pollachius virens), is a white fish from the North Atlantic, a cousin of cod, with firm, flavourful flesh. Yes, it is a very good fish - and one of the most underrated on the counter, simply because it costs less. Here is how to recognise it, choose it and cook it.
What is saithe?
Saithe belongs to the gadid family, like cod and haddock. You recognise it by its dark, almost black back and its pale lateral line. Its flesh is grey when raw and turns white when cooked. In English it also goes by coley or Atlantic pollock.
Two common confusions. In northern France it is often called "colin", a name that unfortunately covers several fish (including hake). And it should not be confused with pollack, or lieu jaune (Pollachius pollachius), which is paler, rarer and more expensive.
Where does our saithe come from?
Our saithe is caught in the cold waters of Iceland, between 0 and 10 °C, at 100-300 metres. The cold slows the fish's growth and densifies its flesh: that is what gives it its firm texture.
Icelandic saithe stocks are healthy and the fishery is MSC certified. The fish is prepared in Iceland, shipped chilled and delivered to your door in 24 to 48 hours by Chronofresh, never frozen.
See all our Icelandic saithe →
What does saithe taste like?
More character than cod, with firmer flesh that separates into finer flakes. That is exactly what makes it a cook's fish: it holds together when cooked, in the oven or the pan, and stands up to bold sauces.
| Saithe | Cod | |
|---|---|---|
| Raw flesh | Grey, firm | Very white, tender |
| Taste | Pronounced, briny | Delicate |
| Holds when cooked | Excellent | Fragile |
| Best for | Oven, pan, sauces, curry | Steaming, en papillote, poaching |
| Price | € | €€ |
Is saithe good for you?
It is a lean fish: about 90 kcal and 19 g of protein per 100 g, with barely 1 g of fat. It provides iodine, selenium, phosphorus and vitamin B12. A fish to put on the menu every week without hesitation.
How to choose your saithe
Three cuts, three uses:
- Skinless loin - the prime piece, thick and even. For the oven, the pan and dishes where the fish must stay whole. Skin-on if you like it seared crisp.
- Portioned fillet - thinner, already portioned, quick to cook. For weeknight meals.
- Frozen portions - to keep in the freezer for the evenings when there is nothing in. Can be cooked without thawing.
Fresh saithe has pearly flesh that is firm to the touch and smells of the sea - never of ammonia.
How to cook saithe
The one rule: do not overcook it. The flesh should go from translucent to opaque and flake under a fork. Three methods, each detailed in a recipe (recipes are in French for now):
- In the oven - 200 °C, 10 to 12 minutes for a fillet, 12 to 15 for a loin. The simplest, the safest. → Baked saithe fillet with lemon and roasted vegetables
- In the pan - 3 to 4 minutes per side over high heat, finished with butter. The fastest. → Pan-fried saithe with lemon butter
- In sauce - cream and mustard, the classic everyone agrees on. → Saithe loin in cream and mustard sauce
Our saithe recipes
- Baked saithe fillet with lemon and roasted vegetables - 25 minutes, all in one dish.
- Pan-fried saithe with lemon butter - 15 minutes, seared and tender.
- Saithe loin in cream and mustard sauce - 30 minutes, the Sunday recipe.
Frequently asked questions about saithe
How do you cook saithe?
Saithe cooks like cod, with one advantage: its firm flesh does not fall apart. In the oven at 180-200 °C for 10 to 15 minutes, in a pan for 3 to 4 minutes per side over high heat, or in sauce (cream and mustard, curry). The fish is done when the flesh turns white and opaque and flakes under a fork.
How do you cook saithe in the oven?
Preheat the oven to 200 °C. Lay the fillets or loins in an oiled dish, season with salt and pepper, add a drizzle of olive oil and some lemon. Allow 10 to 12 minutes for a fillet, 12 to 15 for a thick loin. Do not go longer: the flesh should stay pearly at the centre.
How do you pan-fry saithe?
Pat the fish dry, season, and dust lightly with flour if you want a crust. Hot oil, 3 minutes skin side down without touching it, then turn, add a knob of butter and baste for 1 to 2 minutes. Finish with a squeeze of lemon.
Is saithe a good fish?
Yes. Saithe is an excellent white fish, often underrated because it is cheaper than cod. Its flesh is firmer and has more character, it holds together when cooked, and it is a lean fish rich in protein, iodine and vitamin B12. Icelandic stocks are healthy and the fishery is MSC certified.
What goes with saithe?
Roasted baby potatoes, mash, basmati rice or green vegetables (beans, broccoli, spinach). Its firm flesh also takes bold flavours: mustard sauce, lemon butter, mild curry, or a leek fondue.
How do you cook frozen saithe?
Ideally, thaw it for 12 hours in the fridge in its packaging, then cook it as fresh. In a hurry? It can go straight from frozen into a 180 °C oven, adding 5 to 8 minutes, or en papillote. Avoid pan-frying from frozen: the water it releases stops it from searing.
Saithe or cod, what is the difference?
They are two cousins in the gadid family. Cod has very white, delicate flesh in large flakes. Saithe has greyer flesh when raw (white once cooked), firmer and more flavourful, and it costs noticeably less. For the oven and dishes in sauce, many cooks prefer it.
Are saithe and pollack the same fish?
No. Saithe (Pollachius virens, lieu noir in French) lives in cold northern waters, has a dark back and grey raw flesh. Pollack (Pollachius pollachius, lieu jaune) is paler, rarer and more expensive. In northern France saithe is also called "colin", a name that unfortunately covers several species.
Cooking it this weekend? Our Icelandic saithe loins are delivered chilled in 24 to 48 hours.