Broiled Scup with a Panko Crust
Broiled Scup with a Panko Crust is a simple, flavorful seafood dish featuring the whole, butterflied scup (a small, white-fleshed fish) topped with a crispy, golden crust made from panko breadcrumbs, herbs, and seasonings. It's a popular preparation in New England and other coastal regions where scup is abundant, offering a lighter alternative to frying.
🍽️ Nutrition at a glance
This dish is a high-protein, low-carb meal, providing lean protein and essential nutrients like selenium and vitamin B12 with a relatively low calorie count. A typical serving contains around 250-300 calories.
Nutrition breakdown
| Calories | 280 kcal |
| Protein | 32 g |
| Carbs | 8 g |
| Fat | 12 g |
| Fiber | 1 g |
| Sugar | 1 g |
| Sodium | 420 mg |
| Selenium | 40 mcg |
| Vitamin B12 | 2.5 mcg |
| Phosphorus | 300 mg |
| Niacin (B3) | 8 mg |
| Potassium | 350 mg |
| Magnesium | 40 mg |
| Vitamin D | 2 mcg |
| Omega-3s | 0.5 g |
Per 1 fillet (about 150 g) · estimated, varies by recipe
💡 What's interesting
Culturally, scup (also known as porgy) is a staple of Atlantic coastal cuisine, often celebrated in local fish markets and summer cookouts. Nutritionally, using a panko crust under the broiler achieves a satisfying crunch with minimal added fat compared to deep-frying.
