Baked burbot fillets with a breadcrumb crust
Baked burbot fillets with a breadcrumb crust is a comforting, oven-baked fish dish featuring mild, white burbot fillets coated in seasoned breadcrumbs and baked until golden and crispy. It typically includes ingredients like burbot fillets, breadcrumbs (often panko), butter or olive oil, lemon juice, parsley, garlic, and salt and pepper. This dish is popular in Northern European and North American cuisines, particularly in regions where burbot is a common freshwater catch.
🍽️ Nutrition at a glance
This dish is a high-protein, moderate-fat meal, with the breadcrumb crust adding some carbohydrates. It provides a good source of lean protein, omega-3 fatty acids, and essential minerals like selenium and phosphorus. A typical serving contains approximately 350-400 calories.
Nutrition breakdown
| Calories | 370 kcal |
| Protein | 32 g |
| Carbs | 15 g |
| Fat | 18 g |
| Fiber | 1 g |
| Sugar | 2 g |
| Sodium | 450 mg |
| Selenium | 38 mcg |
| Phosphorus | 280 mg |
| Vitamin B12 | 2.5 mcg |
| Niacin (B3) | 4.5 mg |
| Omega-3 (EPA+DHA) | 500 mg |
| Potassium | 420 mg |
| Magnesium | 40 mg |
| Vitamin B6 | 0.6 mg |
Per 1 fillet (150 g) · estimated, varies by recipe
💡 What's interesting
Burbot is the only freshwater member of the cod family, giving its flesh a uniquely firm, flaky texture and mild flavor often compared to lobster. Nutritionally, it's an excellent source of high-quality protein with very low levels of mercury, making it a sustainable and healthy seafood choice.
