Fish, burbot, raw

Burbot is a freshwater fish related to cod, sometimes called lawyer fish or freshwater ling, with firm white flesh and a mild, faintly sweet flavor that holds up to poaching, pan-frying, and baking. The fillet is sometimes compared to lobster or monkfish when gently poached in butter or wine and served with lemon and herbs, and its liver is prized by some ice-fishing communities as a delicacy on its own. It also works well breaded and fried, worked into chowders, or flaked into fish cakes, since the flesh stays moist and separates into large flakes rather than falling apart. A simple treatment of butter, garlic, and fresh dill lets its subtle flavor come through without overpowering it.

Look for firm, translucent fillets without a strong odor, and keep fresh burbot refrigerated no more than a day or two before cooking, or freeze it wrapped tightly for later use. At 90 calories and 19.3 grams of protein per 100 grams, with protein covering 39% of the daily value, burbot is a lean choice to build a plate around, especially paired with a starch and vegetables since it carries almost no carbohydrate or fat itself. Its low sodium content, 97 mg per 100 g, also means the dish's seasoning is entirely in your hands, whether that leans toward a bright citrus finish or a richer butter sauce.