A small, silver, buttery-fleshed fish that fries up tender and rich. Cheap by the box at the seafood market, dense in omega-3 for its size.
Butterfish is bought cheap and cooked plentiful — a fish-market and corner-fish-spot staple in Black coastal and Northern migration cities. It belongs to the same affordable-protein tradition as whiting, spot and porgy.
Butterfish is one of the oilier panfish, which means a strong omega-3 load for its size along with B12, vitamin D and selenium. As a small, lower-trophic-level fish, it carries far less mercury than large predators while delivering the same heart-and-brain fats. The richness that gives it its name is largely those beneficial oils.
Clean and leave whole or fillet. Dredge in seasoned cornmeal or flour and fry quickly — the thin body cooks fast and stays tender. Also excellent grilled or broiled with lemon and Old Bay; the high oil content keeps it moist.
Free, no account needed to ask.