Pan-Seared Porgy with Capers and Brown Butter
Pan-Seared Porgy with Capers and Brown Butter is a classic Mediterranean-inspired dish featuring whole or filleted porgy fish, pan-fried until crispy and served with a nutty brown butter sauce and briny capers. The dish typically includes porgy, butter, capers, lemon juice, and fresh herbs like parsley. It's a staple in coastal cuisines, particularly in Italy, Greece, and parts of the Middle East.
🍽️ Nutrition at a glance
This dish is high in protein and healthy fats, with minimal carbohydrates. It provides essential nutrients like omega-3 fatty acids, vitamin D, and selenium, with a rough calorie estimate of 350-450 per serving depending on portion size and butter used.
Nutrition breakdown
| Calories | 380 kcal |
| Protein | 32 g |
| Carbs | 2 g |
| Fat | 27 g |
| Fiber | 0.5 g |
| Sugar | 0.3 g |
| Sodium | 420 mg |
| Vitamin D | 4.5 mcg |
| Selenium | 40 mcg |
| Vitamin B12 | 2.8 mcg |
| Phosphorus | 250 mg |
| Niacin (B3) | 8 mg |
| Potassium | 380 mg |
| Omega-3 (EPA+DHA) | 0.4 g |
| Choline | 65 mg |
Per 1 fillet (150 g) · estimated, varies by recipe
💡 What's interesting
Porgy is a sustainable, underutilized fish that's rich in collagen, making it great for skin and joint health. The brown butter and capers technique is a classic French-Italian method that adds depth and brightness to delicate white fish.
