Pan-seared lingcod with lemon
Pan-seared lingcod with lemon is a simple, elegant seafood dish featuring firm, white Pacific lingcod fillets cooked in a skillet until golden and finished with a bright squeeze of lemon juice. The primary ingredients are the fish, a cooking fat like butter or olive oil, salt, pepper, and fresh lemon. It's a classic preparation popular in coastal regions of the Pacific Northwest and California.
🍽️ Nutrition at a glance
This dish is an excellent source of high-quality, lean protein and is very low in carbohydrates. It provides key nutrients like selenium, vitamin B12, and phosphorus, with a typical serving containing roughly 200-250 calories.
Nutrition breakdown
| Calories | 220 kcal |
| Protein | 38 g |
| Carbs | 1 g |
| Fat | 6 g |
| Fiber | 0 g |
| Sugar | 0 g |
| Sodium | 90 mg |
| Selenium | 40 mcg |
| Vitamin B12 | 2.5 mcg |
| Phosphorus | 380 mg |
| Niacin (B3) | 10 mg |
| Potassium | 450 mg |
| Omega-3 (EPA+DHA) | 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. Nutritionally, it's a standout for being a low-fat, high-protein option that's also rich in heart-healthy omega-3 fatty acids.
