Pan-seared liver with wild berries
Pan-seared liver with wild berries is a savory-sweet dish featuring thinly sliced or whole pieces of liver (often beef, pork, or chicken) quickly cooked in a hot pan until browned, then served with a tart, juicy sauce made from foraged wild berries like lingonberries, cranberries, or huckleberries. It's a rustic preparation common in Northern, Eastern European, and North American cuisines, where organ meats and local berries are traditional staples.
🍽️ Nutrition at a glance
This dish is very high in protein and fat, with minimal carbohydrates coming primarily from the berry sauce. It is exceptionally rich in key nutrients like vitamin B12, iron, and vitamin A, and a typical serving provides roughly 300-400 calories.
Nutrition breakdown
| Calories | 350 kcal |
| Protein | 26 g |
| Carbs | 8 g |
| Fat | 24 g |
| Fiber | 2 g |
| Sugar | 5 g |
| Sodium | 180 mg |
| Vitamin B12 | 60 µg |
| Vitamin A | 16,000 IU |
| Iron | 6.5 mg |
| Riboflavin (B2) | 3.0 mg |
| Folate | 250 µg |
| Selenium | 40 µg |
| Zinc | 4.5 mg |
| Copper | 10 mg |
Per 1 serving (approx. 150 g cooked liver with 30 g berry sauce) · estimated, varies by recipe
💡 What's interesting
The pairing is a classic example of culinary balance: the intense, mineral-rich flavor of the liver is cut by the bright acidity and sweetness of the wild berries, a combination that's both nutritionally complementary (the vitamin C in berries enhances iron absorption) and culturally rooted in utilizing local, seasonal ingredients.
