Pan-Seared Sheepshead Fillets
Pan-Seared Sheepshead Fillets is a simple, elegant seafood dish featuring the firm, white flesh of the sheepshead fish, a popular catch in coastal waters of the Western Atlantic and Gulf of Mexico. The fillets are typically seasoned with salt, pepper, and herbs, then cooked in a hot skillet with butter or oil until golden brown. It's a staple in Southern U.S. coastal cuisine, particularly in states like Florida and the Carolinas.
🍽️ Nutrition at a glance
This dish is an excellent source of high-quality, lean protein with virtually no carbohydrates. It provides essential nutrients like selenium, phosphorus, and B vitamins, with a typical serving containing roughly 150-180 calories.
Nutrition breakdown
| Calories | 165 kcal |
| Protein | 30 g |
| Carbs | 0 g |
| Fat | 4 g |
| Fiber | 0 g |
| Sugar | 0 g |
| Sodium | 400 mg |
| Selenium | 45 mcg |
| Phosphorus | 250 mg |
| Niacin (B3) | 5 mg |
| Vitamin B12 | 2.5 mcg |
| Potassium | 350 mg |
| Magnesium | 35 mg |
| Vitamin D | 1.5 mcg |
| Omega-3s | ~0.5 g |
Per 1 fillet (150 g) · estimated, varies by recipe
💡 What's interesting
Sheepshead fish are nicknamed 'convict fish' due to their distinctive black vertical stripes. Their diet of shellfish and crustaceans gives their white, flaky meat a subtly sweet, crab-like flavor that is highly prized.
