Pan-Seared Lingcod with Garlic and Capers
Pan-Seared Lingcod with Garlic and Capers is a savory, protein-rich seafood dish featuring firm, white-fleshed lingcod fillets cooked in a skillet until golden, then finished with a bright sauce of sautéed garlic, briny capers, and often a splash of lemon or white wine. It is a popular preparation in coastal North American cuisine, particularly in the Pacific Northwest and California, where lingcod is a common catch.
🍽️ Nutrition at a glance
This dish is very high in protein and relatively low in carbohydrates, with most of its fat coming from healthy unsaturated sources in the cooking oil and the fish itself. A typical serving provides a substantial dose of selenium, vitamin B12, and phosphorus, and generally falls in the range of 350-450 calories.
Nutrition breakdown
| Calories | 380 kcal |
| Protein | 34 g |
| Carbs | 2 g |
| Fat | 25 g |
| Fiber | 0 g |
| Sugar | 0 g |
| Sodium | 480 mg |
| Selenium | 40 mcg |
| Vitamin B12 | 3.5 mcg |
| Phosphorus | 320 mg |
| Niacin (B3) | 8 mg |
| Potassium | 450 mg |
| Vitamin D | 1.5 mcg |
| Magnesium | 40 mg |
| Omega-3s | ~0.5 g |
Per 1 fillet (150 g) · estimated, varies by recipe
💡 What's interesting
Lingcod is not a true cod but a member of the greenling family, prized for its mild, sweet flavor and firm texture that holds up beautifully to searing. The capers add a distinctive Mediterranean flair, providing a salty, floral pop that cuts through the richness of the fish.
