Pan-Seared Whiting with Capers

Pan-Seared Whiting with Capers recipe videos

Pan-Seared Whiting with Capers is a classic, elegant seafood dish featuring delicate, flaky white fish fillets cooked until golden and served with a bright, tangy sauce of capers, lemon, and butter. It's a staple in Mediterranean and coastal European cuisines, particularly in France and Italy, where it's celebrated for its simplicity and fresh flavors.

🍽️ Nutrition at a glance

This dish is high in protein and low in carbohydrates, making it a lean and nutritious option. It provides essential nutrients like omega-3 fatty acids, vitamin B12, and selenium, with a typical serving containing roughly 250-350 calories.

Nutrition breakdown

Calories	290 kcal
Protein	32 g
Carbs	2 g
Fat	16 g
Fiber	0.5 g
Sugar	0.5 g
Sodium	580 mg
Selenium	40 mcg
Vitamin B12	2.5 mcg
Phosphorus	250 mg
Niacin (B3)	4 mg
Omega-3 (EPA+DHA)	0.5 g
Potassium	320 mg
Magnesium	35 mg
Vitamin D	1.5 mcg

Per 1 fillet (150 g) · estimated, varies by recipe

💡 What's interesting

Whiting is a sustainable and affordable fish, often overlooked, but its mild flavor makes it a perfect canvas for the bold, briny pop of capers. Nutritionally, the combination offers a heart-healthy meal rich in anti-inflammatory compounds.