Sheepshead on the Half Shell
Sheepshead on the Half Shell is a seafood dish featuring the mild, sweet white fish sheepshead, typically baked or broiled in its cleaned shell with a savory topping. The preparation often includes a breadcrumb-based stuffing with ingredients like butter, garlic, parsley, lemon, and sometimes crab meat or shrimp. It is a specialty of coastal regions in the United States, particularly popular in the Southeast and along the Atlantic seaboard.
🍽️ Nutrition at a glance
This dish is a high-protein, low-carbohydrate meal, with the fish providing lean protein and the topping contributing some fat and minimal carbs. A typical serving is a good source of selenium, vitamin B12, and phosphorus, with a calorie count roughly between 250-350 kcal.
Nutrition breakdown
| Calories | 300 kcal |
| Protein | 32 g |
| Carbs | 8 g |
| Fat | 15 g |
| Fiber | 1 g |
| Sugar | 1 g |
| Sodium | 450 mg |
| Selenium | 40 mcg |
| Vitamin B12 | 2.5 mcg |
| Phosphorus | 280 mg |
| Potassium | 350 mg |
| Niacin (B3) | 5 mg |
| Magnesium | 35 mg |
| Omega-3 (EPA+DHA) | 0.5 g |
| Vitamin D | 1.5 mcg |
Per 1 fillet with topping (approx. 150 g) · estimated, varies by recipe
💡 What's interesting
The sheepshead fish is nicknamed the 'convict fish' due to its distinctive black vertical stripes. Nutritionally, it's an excellent source of lean protein and omega-3 fatty acids, which are beneficial for heart and brain health.
