Poached pout with lemon and capers
Poached pout with lemon and capers is a classic French bistro dish featuring tender, flaky pout (a small, white-fleshed fish similar to cod) gently cooked in a flavorful broth. The dish is defined by its bright, acidic sauce made from lemon juice, briny capers, and often a touch of butter or white wine. It hails from the coastal regions of France, where fresh, sustainable white fish are a staple.
🍽️ Nutrition at a glance
This dish is an excellent source of lean, high-quality protein and is relatively low in carbohydrates and fat, especially if prepared with minimal added butter. A typical serving provides a good dose of omega-3 fatty acids, vitamin D, and selenium, with a calorie count generally ranging from 200 to 300 kcal.
Nutrition breakdown
| Calories | 220 kcal |
| Protein | 32 g |
| Carbs | 2 g |
| Fat | 9 g |
| Fiber | 0 g |
| Sugar | 0 g |
| Sodium | 480 mg |
| Selenium | 38 mcg |
| Vitamin D | 1.5 mcg |
| Vitamin B12 | 2.1 mcg |
| Phosphorus | 280 mg |
| Potassium | 420 mg |
| Niacin (B3) | 3.5 mg |
| Omega-3 (EPA+DHA) | 0.4 g |
Per 1 fillet (150 g) · estimated, varies by recipe
💡 What's interesting
Culturally, this preparation is a hallmark of 'cuisine de marché' (market cooking), celebrating simplicity and the quality of fresh ingredients. Nutritionally, the lemon juice not only adds flavor but also helps tenderize the fish and may enhance the absorption of its iron content.
