Pan-Seared Bluefish with Caper-Butter Sauce

Pan-Seared Bluefish with Caper-Butter Sauce recipe videos

Pan-Seared Bluefish with Caper-Butter Sauce is a classic New England preparation where fresh bluefish fillets are cooked until crispy on the outside and tender within, then finished with a rich, tangy sauce made from butter, capers, lemon, and often white wine. It highlights the bold, oily flavor of the bluefish, a species abundant in the Atlantic coastal waters of the United States.

🍽️ Nutrition at a glance

This dish is high in protein and healthy fats, particularly omega-3 fatty acids, while being very low in carbohydrates. A typical serving provides a substantial amount of B vitamins, selenium, and phosphorus, with a calorie estimate around 350-450 kcal depending on the portion size and amount of butter used.

Nutrition breakdown

Calories	380 kcal
Protein	34 g
Carbs	1 g
Fat	26 g
Fiber	0 g
Sugar	0 g
Sodium	450 mg
Vitamin B12	8.5 mcg
Niacin (B3)	8.2 mg
Selenium	67 mcg
Phosphorus	310 mg
Potassium	420 mg
Omega-3 (EPA+DHA)	1.2 g
Vitamin D	5.8 mcg
Magnesium	45 mg

Per 1 fillet (150 g) · estimated, varies by recipe

💡 What's interesting

Bluefish is one of the few fish species prized for its strong, distinct flavor, which pairs exceptionally well with the bright, acidic caper-butter sauce—a technique rooted in French cooking that has become a staple in American coastal cuisine. Nutritionally, it's an excellent source of long-chain omega-3s (EPA and DHA), which are linked to heart and brain health.