Baked Scup with Lemon and Herbs
Baked Scup with Lemon and Herbs is a simple, flavorful seafood dish featuring scup (a type of porgy) baked with bright lemon slices and a blend of fresh herbs like parsley, thyme, or dill. This preparation is common in coastal New England and other Atlantic regions where scup is plentiful, highlighting the fish's mild, slightly sweet flavor with minimal, fresh ingredients.
🍽️ Nutrition at a glance
This dish is high in protein and low in carbohydrates, making it a lean source of nutrition. A typical serving provides a good amount of omega-3 fatty acids, vitamin B12, and selenium, with a rough calorie estimate of 180-220 kcal.
Nutrition breakdown
| Calories | 190 kcal |
| Protein | 28 g |
| Carbs | 1 g |
| Fat | 8 g |
| Fiber | 0 g |
| Sugar | 0 g |
| Sodium | 85 mg |
| Vitamin B12 | 2.5 mcg |
| Selenium | 40 mcg |
| Phosphorus | 250 mg |
| Niacin (B3) | 5 mg |
| Omega-3 (EPA+DHA) | 0.5 g |
| Potassium | 320 mg |
| Vitamin D | 1.5 mcg |
| Magnesium | 30 mg |
Per 1 fillet (150 g) · estimated, varies by recipe
💡 What's interesting
Scup is a sustainable, underutilized fish in the Atlantic, making this dish an environmentally conscious choice. The lemon and herb preparation is a classic Mediterranean-inspired technique that enhances the natural flavor of the fish without heavy sauces.
