Pan-seared sheepshead with a herb crust
Pan-seared sheepshead with a herb crust is a savory seafood dish featuring the firm, white-fleshed sheepshead fish, coated in a crispy blend of fresh herbs and spices. The fish is quickly seared in a hot pan to achieve a golden crust while keeping the interior tender and flaky. This preparation is popular in coastal regions of the United States, particularly the Southeast, where sheepshead is a prized catch.
🍽️ Nutrition at a glance
This dish is high in protein and low in carbohydrates, making it a lean and nutrient-dense meal. It provides essential nutrients like omega-3 fatty acids, vitamin D, and selenium, with a rough calorie count of 250-300 kcal per typical serving.
Nutrition breakdown
| Calories | 270 kcal |
| Protein | 32 g |
| Carbs | 3 g |
| Fat | 14 g |
| Fiber | 1 g |
| Sugar | 0 g |
| Sodium | 350 mg |
| Vitamin D | 5 mcg |
| Selenium | 45 mcg |
| Phosphorus | 250 mg |
| Vitamin B12 | 2.5 mcg |
| Niacin (B3) | 5 mg |
| Potassium | 320 mg |
| Magnesium | 40 mg |
| Omega-3 fatty acids | 0.8 g |
Per 1 fillet (150 g) · estimated, varies by recipe
💡 What's interesting
Sheepshead is known for its unique, slightly sweet flavor that pairs exceptionally well with herb crusts, highlighting the fish's natural taste. Nutritionally, it's an excellent source of high-quality protein and heart-healthy fats, often recommended in balanced diets.
