Baked Wolffish with Herbs
Baked Wolffish with Herbs is a simple, elegant seafood dish featuring the firm, white flesh of the Atlantic wolffish (Anarhichas lupus), seasoned with a blend of fresh herbs like dill, parsley, and thyme. It is typically baked whole or in fillets, often with a touch of lemon and butter or olive oil. This preparation is a classic in North Atlantic coastal cuisines, particularly in Scandinavia, Iceland, and parts of Canada and New England.
🍽️ Nutrition at a glance
This dish is very high in protein and low in carbohydrates, making it a lean and nutrient-dense meal. It provides excellent amounts of omega-3 fatty acids, vitamin D, and selenium, with a typical serving containing roughly 200-250 calories.
Nutrition breakdown
| Calories | 220 kcal |
| Protein | 34 g |
| Carbs | 0 g |
| Fat | 9 g |
| Fiber | 0 g |
| Sugar | 0 g |
| Sodium | 85 mg |
| Selenium | 45 mcg |
| Phosphorus | 300 mg |
| Vitamin D | 3.2 mcg |
| Niacin (B3) | 4.5 mg |
| Vitamin B12 | 2.1 mcg |
| Potassium | 410 mg |
| Magnesium | 40 mg |
| Omega-3 (EPA+DHA) | 1.1 g |
Per 1 fillet (150 g) · estimated, varies by recipe
💡 What's interesting
Wolffish is a lesser-known but prized fish in culinary circles for its dense, meaty texture that holds up beautifully to baking without flaking apart. Nutritionally, it's a standout source of long-chain omega-3s (EPA and DHA), which are crucial for brain and heart health, often surpassing the levels found in more common white fish.
