Baked pout with herbs
Baked pout with herbs is a simple, flavorful dish featuring the pout (a small, oily fish related to cod) baked with fresh herbs like dill, parsley, and thyme. It's a traditional preparation from the coastal regions of the North Atlantic, particularly popular in Newfoundland and parts of Northern Europe, where this abundant fish is a staple.
🍽️ Nutrition at a glance
This dish is an excellent source of high-quality protein and healthy omega-3 fatty acids, while being very low in carbohydrates. A typical serving provides a good amount of vitamin B12, selenium, and phosphorus, with a calorie count generally around 200-250 kcal.
Nutrition breakdown
| Calories | 220 kcal |
| Protein | 26 g |
| Carbs | 0 g |
| Fat | 12 g |
| Fiber | 0 g |
| Sugar | 0 g |
| Sodium | 90 mg |
| Vitamin B12 | 4.5 µg |
| Selenium | 40 µg |
| Phosphorus | 250 mg |
| Omega-3 (EPA+DHA) | 1.2 g |
| Niacin (B3) | 3.5 mg |
| Vitamin D | 1.5 µg |
Per 1 fillet (150 g) · estimated, varies by recipe
💡 What's interesting
The pout is an underutilized 'forage fish' that plays a crucial role in the marine food web, making its consumption a more sustainable choice than many larger predatory fish. Nutritionally, its dark flesh is exceptionally rich in long-chain omega-3s (EPA and DHA), which are vital for heart and brain health.
