Pan-seared croaker with lemon and herbs
Pan-seared croaker with lemon and herbs is a simple, elegant seafood dish where the delicate, white-fleshed fish is cooked until the skin is crisp, then brightened with fresh lemon juice and aromatic herbs like parsley or dill. The croaker, a mild-flavored fish popular in coastal cuisines, is typically seasoned with salt and pepper before being seared in a hot pan with a touch of oil or butter. This preparation highlights the natural sweetness of the fish, making it a quick and healthy meal often found in Mediterranean and Asian home cooking.
🍽️ Nutrition at a glance
This dish is high in protein and low in carbohydrates, making it a lean and nutritious choice. A single serving provides a good source of omega-3 fatty acids, selenium, and B vitamins, with a rough calorie count of around 200-250 kcal depending on the amount of oil or butter used.
Nutrition breakdown
| Calories | 230 kcal |
| Protein | 34 g |
| Carbs | 1 g |
| Fat | 10 g |
| Fiber | 0 g |
| Sugar | 0 g |
| Sodium | 350 mg |
| Selenium | 40 mcg |
| Vitamin B12 | 2.5 mcg |
| Phosphorus | 250 mg |
| Niacin (B3) | 5 mg |
| Potassium | 300 mg |
| Omega-3 (EPA+DHA) | 0.5 g |
| Vitamin D | 1.5 mcg |
| Magnesium | 35 mg |
Per 1 fillet (150 g) · estimated, varies by recipe
💡 What's interesting
Croaker fish gets its name from the unique sound it produces by vibrating its swim bladder, a trait that has made it a familiar catch in many coastal communities. Nutritionally, the combination of high-quality protein and anti-inflammatory omega-3s, paired with vitamin C from the lemon, supports heart health and enhances iron absorption.
