Baked sheepshead with a vegetable medley

Baked sheepshead with a vegetable medley recipe videos

Baked sheepshead with a vegetable medley is a savory, oven-baked fish dish featuring the firm, white-fleshed sheepshead fish, typically seasoned and roasted alongside a colorful mix of vegetables like bell peppers, onions, tomatoes, and zucchini. It's a popular coastal or seafood-focused meal, often associated with Southern U.S. or Caribbean cuisines where fresh catches are highlighted with simple, vibrant produce.

🍽️ Nutrition at a glance

This dish is high in protein and relatively low in carbohydrates, with a moderate amount of healthy fats from the fish and any added oils. It provides key nutrients like omega-3 fatty acids, vitamin D, and various minerals, with a rough calorie ballpark of 350-450 kcal per serving depending on preparation.

Nutrition breakdown

Calories	380 kcal
Protein	35 g
Carbs	12 g
Fat	20 g
Fiber	4 g
Sugar	5 g
Sodium	450 mg
Vitamin D	10 µg
Omega-3 Fatty Acids	1.5 g
Selenium	40 µg
Vitamin B12	8 µg
Phosphorus	300 mg
Vitamin C	30 mg
Potassium	600 mg
Vitamin A	150 µg

Per 1 serving (approximately 250 g of fish and vegetables combined) · estimated, varies by recipe

💡 What's interesting

Sheepshead fish is nicknamed the 'convict fish' due to its distinctive black stripes, and it's prized for its sweet, shellfish-like flavor because it often feeds on crustaceans. Nutritionally, the combination of lean fish and vegetables makes it a nutrient-dense, heart-healthy option rich in anti-inflammatory compounds.