Pan-Seared Wolffish with Lemon-Caper Sauce

Pan-Seared Wolffish with Lemon-Caper Sauce recipe videos

Pan-Seared Wolffish with Lemon-Caper Sauce is a classic European-inspired seafood dish featuring firm, white wolffish fillets cooked to a golden crust and topped with a bright, tangy sauce made from lemon juice, butter, capers, and often white wine. It's a staple in coastal cuisines, particularly in Scandinavian and British cooking, where the robust texture of wolffish holds up beautifully to searing.

🍽️ Nutrition at a glance

This dish is high in protein and low in carbohydrates, making it a lean, nutrient-dense meal. It provides excellent sources of omega-3 fatty acids, vitamin D, and selenium, with a typical serving containing roughly 300-400 calories.

Nutrition breakdown

Calories	340 kcal
Protein	38 g
Carbs	2 g
Fat	18 g
Fiber	0 g
Sugar	0 g
Sodium	480 mg
Vitamin D	6.2 mcg
Vitamin B12	8.1 mcg
Selenium	41 mcg
Phosphorus	350 mg
Potassium	420 mg
Omega-3 (EPA+DHA)	0.7 g
Niacin (B3)	4.5 mg
Magnesium	45 mg

Per 1 fillet (170 g) · estimated, varies by recipe

💡 What's interesting

Wolffish is a sustainable, underutilized species with a naturally sweet, lobster-like flavor and a dense, meaty texture that doesn't flake apart easily. Nutritionally, it's one of the best natural sources of vitamin D and omega-3s, which support heart and bone health.