Baked Pout with Lemon and Herbs
Baked Pout with Lemon and Herbs is a simple, flavorful seafood dish featuring pout (a small, mild white fish) baked with bright lemon, fresh herbs like parsley or dill, and a touch of olive oil. It's a classic preparation found in coastal cuisines, particularly in the North Atlantic and Mediterranean regions, where fresh fish is a staple.
🍽️ Nutrition at a glance
This dish is high in protein and low in carbohydrates, making it a lean, nutrient-dense meal. A typical serving provides high-quality protein, omega-3 fatty acids, and key minerals like selenium and phosphorus, with a calorie range of approximately 180-220 kcal.
Nutrition breakdown
| Calories | 195 kcal |
| Protein | 26 g |
| Carbs | 1 g |
| Fat | 9 g |
| Fiber | 0 g |
| Sugar | 0 g |
| Sodium | 85 mg |
| Vitamin B12 | 3.2 µg |
| Selenium | 35 µg |
| Phosphorus | 220 mg |
| Niacin (B3) | 4.5 mg |
| Omega-3 (EPA+DHA) | 0.5 g |
| Vitamin D | 1.2 µg |
| Potassium | 310 mg |
| Magnesium | 30 mg |
Per 1 fillet (150 g) · estimated, varies by recipe
💡 What's interesting
Pout is an underutilized, sustainable fish that's often used in fish cakes or as bait, but baking it whole or in fillets highlights its delicate, sweet flavor. Nutritionally, it's an excellent source of vitamin B12, which is crucial for nerve function and energy production.
