Fried Scup Fillets
Fried scup fillets are a classic New England seafood dish featuring the mild, flaky flesh of scup (also known as porgy) that is typically dredged in a seasoned cornmeal or flour batter and pan-fried until golden. This preparation highlights the fish's delicate, sweet flavor and is a staple in coastal communities from Massachusetts to Rhode Island.
🍽️ Nutrition at a glance
This dish is a high-protein, low-carbohydrate meal, with the majority of its calories coming from healthy fats and protein. It provides essential nutrients like omega-3 fatty acids, vitamin B12, and selenium.
Nutrition breakdown
| Calories | 310 kcal |
| Protein | 34 g |
| Carbs | 8 g |
| Fat | 15 g |
| Fiber | 1 g |
| Sugar | 0 g |
| Sodium | 480 mg |
| Selenium | 62 mcg |
| Vitamin B12 | 2.8 mcg |
| Phosphorus | 320 mg |
| Niacin (B3) | 5.2 mg |
| Omega-3 (EPA+DHA) | 0.5 g |
| Potassium | 410 mg |
| Vitamin D | 1.2 mcg |
| Magnesium | 45 mg |
Per 3 fried fillets (about 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. Its preparation is a cornerstone of traditional 'shore dinner' fare, representing a direct connection to local fishing heritage.
