Sunfish fillets with tartar sauce
Sunfish fillets with tartar sauce is a simple, classic seafood dish featuring mild, white-fleshed sunfish fillets that are typically pan-fried or baked and served with a creamy, tangy tartar sauce. The main ingredients are the sunfish fillets, a light coating like flour or breadcrumbs, and the sauce made from mayonnaise, pickles, capers, and herbs. This dish is popular in North America, particularly in regions where sunfish are abundant in freshwater lakes.
🍽️ Nutrition at a glance
This dish is a good source of lean protein, with the fish providing essential amino acids and omega-3 fatty acids, while the tartar sauce adds a significant amount of fat. A typical serving offers key nutrients like selenium, phosphorus, and vitamin B12, with a calorie count that can range from 300 to 450 kcal depending on the cooking method and sauce portion.
Nutrition breakdown
| Calories | 380 kcal |
| Protein | 28 g |
| Carbs | 8 g |
| Fat | 26 g |
| Fiber | 1 g |
| Sugar | 2 g |
| Sodium | 520 mg |
| Vitamin B12 | 3.2 mcg |
| Selenium | 42 mcg |
| Phosphorus | 280 mg |
| Niacin (B3) | 5.8 mg |
| Potassium | 410 mg |
| Omega-3 (EPA+DHA) | 0.5 g |
| Vitamin D | 1.8 mcg |
| Magnesium | 35 mg |
Per 1 fillet with sauce (150 g) · estimated, varies by recipe
💡 What's interesting
Sunfish, also known as bream or bluegill, are a staple of freshwater fishing in the U.S. and Canada, making this dish a common 'catch of the day' in lakeside communities. Nutritionally, the combination provides high-quality protein with a lower environmental footprint compared to many marine fish, though the creamy sauce can elevate the overall saturated fat content.
