Baked Scup with Tomatoes and Olives
Baked Scup with Tomatoes and Olives is a Mediterranean-inspired seafood dish featuring whole or filleted scup (a type of porgy) baked with a vibrant mixture of tomatoes, olives, onions, and herbs. It is a simple, flavorful preparation that highlights fresh, lean fish and the savory, briny notes of the Mediterranean pantry. The dish is popular in coastal regions where scup is abundant, such as the Northeastern United States and parts of the Mediterranean.
🍽️ Nutrition at a glance
This dish is high in protein and healthy fats, with a moderate amount of carbohydrates primarily from the tomatoes and olives. It is an excellent source of omega-3 fatty acids, selenium, and vitamin B12, with a typical serving containing approximately 300-350 calories.
Nutrition breakdown
| Calories | 320 kcal |
| Protein | 34 g |
| Carbs | 8 g |
| Fat | 17 g |
| Fiber | 3 g |
| Sugar | 4 g |
| Sodium | 480 mg |
| Vitamin B12 | 4.5 mcg |
| Selenium | 58 mcg |
| Phosphorus | 280 mg |
| Potassium | 520 mg |
| Vitamin C | 15 mg |
| Vitamin A | 450 IU |
| Iron | 1.8 mg |
| Omega-3 (EPA+DHA) | 0.8 g |
Per 1 fillet with sauce (about 200 g) · estimated, varies by recipe
💡 What's interesting
Culturally, this dish reflects the Mediterranean diet's emphasis on heart-healthy fats, lean protein, and vegetables, often associated with longevity. Nutritionally, the combination of tomatoes and olive oil enhances the absorption of lycopene, a powerful antioxidant.
