Group · Fish
Skate (cooked)
Skate is eaten for its wings, two pectoral fins whose flesh comes away in characteristic strands along the cartilage. Classically served with brown butter and capers, it has a mild flavour and a texture like no other.
On nutrition facts, oven-baked, it shows 96.3 kcal per 100 g for 23 g of protein and 0.5 g of fat. Its remarkable figure is vitamin B12: 8 µg per 100 g, more than three times the reference intake. It also provides 320 mg of potassium and 220 mg of phosphorus per 100 g.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 96 kcal |
| Kilojoules | 409 kJ |
| Protein | 23 g |
| Fat | 0,5 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Vitamin B128 µg320 %
- DHA0,11 g44 %
- Vitamin B60,46 mg33 %
- Phosphorus220 mg31 %
- Vitamin B20,25 mg18 %
- Potassium320 mg16 %
- Vitamin B32,5 mg16 %
- Iodine22,5 µg15 %
See the other 8 nutrients
- Vitamin B10,15 mg14 %
- Magnesium37 mg10 %
- Calcium50 mg6 %
- Zinc0,6 mg6 %
- Total omega-30,12 g5 %
- EPA0,01 g4 %
- Iron0,6 mg4 %
- Copper0,03 mg3 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
The brown butter weighs more than the fish. Skate wing has 96.3 kcal per 100 g; the traditional sauce can add as much, or even more. A version with lemony stock and capers keeps the acidity that makes the dish, without the fat.
It smells of ammonia when it is no longer fresh. Skates get rid of urea through the skin: a strong ammonia smell signals a fish that is past it. Rinsing in vinegar reduces a slight smell, but will not rescue skate that is too old.
The skin comes off after cooking, not before. It then peels off by itself. Poach for ten minutes in a barely simmering court-bouillon (never boiling, or the flesh would fall apart), then skin it: it is the safest method.
Three times the reference intake of B12. A real benefit for older people and for anyone whose absorption of B12 is reduced. It is one of the few nutrients found almost only in animal products.
A word of caution on stocks. Several species of skate are banned from fishing in Europe and others are fragile. Ask your fishmonger for the exact species: thornback ray and cuckoo ray are not in the same situation.
Sources
Average nutrition values per 100 g, given for guidance (spices and condiments are eaten in small amounts; values vary by brand and preparation).