Pan-seared wolffish fillets
Pan-seared wolffish fillets are a simple, elegant seafood dish featuring firm, white-fleshed fish cooked in a hot skillet. The recipe typically calls for fresh or thawed wolffish fillets, seasoned with salt, pepper, and herbs, then seared in butter or oil until golden. This preparation is popular in coastal regions of the North Atlantic, particularly in Scandinavia, Iceland, and parts of North America.
🍽️ Nutrition at a glance
This dish is very high in protein and low in carbohydrates, making it a lean source of essential amino acids. A typical serving provides a good amount of omega-3 fatty acids, vitamin B12, and selenium, with a calorie count generally in the range of 200-250 kcal.
Nutrition breakdown
| Calories | 220 kcal |
| Protein | 38 g |
| Carbs | 0 g |
| Fat | 7 g |
| Fiber | 0 g |
| Sugar | 0 g |
| Sodium | 110 mg |
| Vitamin B12 | 3.2 mcg |
| Selenium | 42 mcg |
| Phosphorus | 380 mg |
| Potassium | 450 mg |
| Niacin (B3) | 5.5 mg |
| Magnesium | 55 mg |
| Omega-3 (EPA+DHA) | 0.8 g |
| Vitamin D | 2.1 mcg |
Per 1 fillet (150 g) · estimated, varies by recipe
💡 What's interesting
Wolffish is sometimes called 'ocean perch' or 'sea wolf' due to its prominent teeth and predatory nature. Nutritionally, it's prized for its high protein content and being a good source of the antioxidant selenium, which supports thyroid health.
