Pan-Seared Pout Fillets
Pan-Seared Pout Fillets is a simple, elegant dish featuring delicate fillets of pout, a small North Atlantic cod-like fish, quickly cooked in a hot skillet with butter or oil until golden and flaky. The preparation typically involves seasoning with salt, pepper, and herbs like thyme or parsley, and is often finished with a squeeze of lemon. This dish is a staple in coastal communities of Atlantic Canada and New England, where fresh pout is readily available.
🍽️ Nutrition at a glance
This dish is very high in protein and low in carbohydrates, making it a lean, nutrient-dense meal. It provides excellent amounts of vitamin B12, selenium, and phosphorus, with a typical serving containing roughly 200-250 calories.
Nutrition breakdown
| Calories | 220 kcal |
| Protein | 38 g |
| Carbs | 0 g |
| Fat | 6 g |
| Fiber | 0 g |
| Sugar | 0 g |
| Sodium | 300 mg |
| Vitamin B12 | 2.5 µg |
| Selenium | 40 µg |
| Phosphorus | 350 mg |
| Niacin (B3) | 4 mg |
| Potassium | 400 mg |
| Magnesium | 50 mg |
Per 1 fillet (150 g) · estimated, varies by recipe
💡 What's interesting
Pout is often considered a 'poor man's cod' due to its historical abundance and lower price, but its mild, sweet flavor and tender texture make it a prized ingredient for simple, clean preparations that highlight the quality of fresh seafood.
