Pan-Seared Lingcod with Caper Sauce

Pan-Seared Lingcod with Caper Sauce recipe videos

Pan-Seared Lingcod with Caper Sauce is a refined seafood dish featuring firm, mild-flavored Pacific lingcod fillets, pan-seared to a golden crust and topped with a bright, tangy sauce made from capers, butter, lemon, and often white wine or shallots. It is a classic preparation found in upscale coastal American cuisine, particularly in the Pacific Northwest, and is also a staple in Mediterranean-inspired cooking.

🍽️ Nutrition at a glance

This dish is high in protein and healthy fats, while being very low in carbohydrates. A typical serving provides a substantial amount of omega-3 fatty acids, vitamin B12, selenium, and phosphorus, with a rough calorie range of 300-400 kcal depending on the sauce's butter content.

Nutrition breakdown

Calories	350 kcal
Protein	34 g
Carbs	2 g
Fat	22 g
Fiber	0 g
Sugar	1 g
Sodium	480 mg
Selenium	45 mcg
Vitamin B12	3.5 mcg
Phosphorus	320 mg
Omega-3 (EPA+DHA)	800 mg
Niacin (B3)	8 mg
Potassium	520 mg
Magnesium	40 mg
Vitamin B6	0.5 mg

Per 1 fillet (170 g) · estimated, varies by recipe

💡 What's interesting

Lingcod is not a true cod but a member of the greenling family, prized for its firm, white flesh that holds up beautifully to searing. The caper sauce adds a burst of umami and acidity that cuts through the richness of the fish, a technique rooted in Mediterranean culinary traditions.