Pan-Fried Haddock with Lemon Butter
Pan-Fried Haddock with Lemon Butter is a classic British and New England seafood dish featuring a flaky white fish fillet pan-seared to a golden crisp and finished with a bright, tangy sauce. The core ingredients are haddock fillets, butter, fresh lemon juice, and often a touch of parsley or garlic for aroma. It is a staple in coastal regions, celebrated for its simplicity and fresh flavors.
🍽️ Nutrition at a glance
This dish is high in protein and healthy fats, with minimal carbohydrates. It is an excellent source of lean protein, omega-3 fatty acids, and vitamins like B12 and D. A typical serving (around 150-200g of fish with sauce) contains roughly 300-400 calories.
Nutrition breakdown
| Calories | 320 kcal |
| Protein | 34 g |
| Carbs | 1 g |
| Fat | 19 g |
| Fiber | 0 g |
| Sugar | 0 g |
| Sodium | 450 mg |
| Selenium | 40 mcg |
| Vitamin B12 | 2.5 mcg |
| Phosphorus | 350 mg |
| Niacin (B3) | 5 mg |
| Vitamin D | 1.5 mcg |
| Potassium | 400 mg |
| Vitamin B6 | 0.6 mg |
| Magnesium | 45 mg |
Per 1 fillet (170 g) · estimated, varies by recipe
💡 What's interesting
The use of lemon butter is a classic technique to balance the richness of the butter with the acidity of lemon, enhancing the delicate sweetness of the haddock. Nutritionally, the combination provides a good dose of heart-healthy fats and protein, making it a satisfying yet light meal option.
