Pan-Seared Blackfish with Lemon Butter
Pan-Seared Blackfish with Lemon Butter is a classic seafood dish featuring firm, white-fleshed blackfish (also known as tautog) cooked to a golden crisp and finished with a rich, tangy lemon butter sauce. It typically includes ingredients like blackfish fillets, butter, fresh lemon juice, garlic, and herbs such as parsley or thyme. This preparation is popular in coastal regions of the United States, particularly in the Northeast and Mid-Atlantic, where blackfish is a prized local catch.
🍽️ Nutrition at a glance
This dish is high in protein and healthy fats, providing a good source of omega-3 fatty acids, vitamin D, and selenium. A typical serving contains roughly 350-400 calories, with minimal carbohydrates.
Nutrition breakdown
| Calories | 380 kcal |
| Protein | 34 g |
| Carbs | 2 g |
| Fat | 26 g |
| Fiber | 0 g |
| Sugar | 1 g |
| Sodium | 450 mg |
| Vitamin D | 10 mcg |
| Selenium | 40 mcg |
| Omega-3 Fatty Acids | 1.2 g |
| Potassium | 320 mg |
| Vitamin B12 | 2.5 mcg |
| Phosphorus | 280 mg |
| Niacin (B3) | 6 mg |
| Magnesium | 35 mg |
Per 1 fillet (150 g) · estimated, varies by recipe
💡 What's interesting
Blackfish is a sustainable choice in many areas due to well-managed fisheries, and the lemon butter sauce not only enhances flavor but also aids in the absorption of fat-soluble vitamins from the fish.
