Baked lingcod with herb crust
Baked lingcod with herb crust is a flavorful seafood dish featuring mild, flaky lingcod fillets coated in a crispy mixture of fresh herbs, breadcrumbs, and often garlic or lemon. Originating from the Pacific Northwest of North America, where lingcod is a prized catch, it showcases the region's abundant seafood resources.
🍽️ Nutrition at a glance
This dish is high in protein and low in carbohydrates, with a moderate amount of fat depending on the crust and any added butter or oil. It provides excellent sources of omega-3 fatty acids, vitamin B12, and selenium, with a rough calorie ballpark of 300-400 per serving.
Nutrition breakdown
| Calories | 340 kcal |
| Protein | 35 g |
| Carbs | 8 g |
| Fat | 18 g |
| Fiber | 1 g |
| Sugar | 1 g |
| Sodium | 420 mg |
| Vitamin B12 | 8.5 µg |
| Selenium | 65 µg |
| Phosphorus | 380 mg |
| Niacin (B3) | 12 mg |
| Potassium | 520 mg |
| Omega-3 (EPA+DHA) | 1.2 g |
| Magnesium | 45 mg |
| Vitamin D | 15 µg |
Per 1 fillet (170 g) · estimated, varies by recipe
💡 What's interesting
Lingcod is not a true cod but a member of the greenling family, known for its unique blue-green flesh when raw (which turns white when cooked). The herb crust not only adds flavor and texture but also contributes antioxidants and can reduce the need for excess salt.
