Pan-fried burbot with lemon and herbs
Pan-fried burbot with lemon and herbs is a simple, elegant dish featuring the freshwater fish burbot, which is lightly coated and cooked in butter or oil until golden, then finished with a bright squeeze of lemon and fresh herbs like parsley or dill. Burbot is a cold-water species found in rivers and lakes across the Northern Hemisphere, and this preparation highlights its mild, slightly sweet flavor.
🍽️ Nutrition at a glance
This dish is high in protein and low in carbohydrates, with a moderate amount of healthy fats from the cooking oil or butter. It provides a good source of omega-3 fatty acids, vitamin B12, and minerals like phosphorus and selenium, with a rough calorie ballpark of 250-300 kcal per serving.
Nutrition breakdown
| Calories | 270 kcal |
| Protein | 30 g |
| Carbs | 2 g |
| Fat | 15 g |
| Fiber | 0.5 g |
| Sugar | 0.5 g |
| Sodium | 350 mg |
| Vitamin B12 | 2.5 µg |
| Selenium | 40 µg |
| Phosphorus | 250 mg |
| Niacin (B3) | 3.5 mg |
| Omega-3 (EPA+DHA) | 500 mg |
| Potassium | 350 mg |
| Vitamin D | 1.5 µg |
| Magnesium | 30 mg |
Per 1 fillet (150 g) · estimated, varies by recipe
💡 What's interesting
Burbot is the only freshwater member of the cod family, and its liver is considered a delicacy in some cuisines, similar to cod liver. Nutritionally, the lemon not only adds flavor but also helps enhance the absorption of iron from the fish.
