Grilled whole sunfish
Grilled whole sunfish is a rustic, flavorful dish where a small, whole sunfish (a freshwater panfish common in North America) is seasoned and cooked over an open flame or grill. It typically features simple ingredients like olive oil, lemon, garlic, and fresh herbs such as parsley or dill to complement the fish's mild, sweet flavor. This preparation is a classic in lakeside and campfire cooking across the United States and Canada.
🍽️ Nutrition at a glance
This dish is a high-protein, low-carbohydrate meal, making it an excellent source of lean protein. It provides key nutrients like omega-3 fatty acids, vitamin B12, and selenium, with a typical serving containing roughly 200-250 calories.
Nutrition breakdown
| Calories | 220 kcal |
| Protein | 28 g |
| Carbs | 1 g |
| Fat | 11 g |
| Fiber | 0 g |
| Sugar | 0 g |
| Sodium | 350 mg |
| Vitamin B12 | 2.5 mcg |
| Selenium | 35 mcg |
| Phosphorus | 250 mg |
| Niacin (B3) | 4 mg |
| Omega-3 (EPA+DHA) | 0.5 g |
| Potassium | 300 mg |
| Vitamin D | 3 mcg |
| Magnesium | 30 mg |
Per 1 whole grilled sunfish (approximately 150 g, edible portion) · estimated, varies by recipe
💡 What's interesting
Sunfish are among the most abundant and commonly caught freshwater fish in North America, making this dish a staple of casual, outdoor culinary traditions. Nutritionally, cooking the fish whole with the skin on helps retain more of its healthy fats and moisture, enhancing both flavor and nutrient profile.
