Burbot

Burbot: Nutrition, History and Cooking Guide

Burbot (Lota lota) is the only exclusively freshwater member of the cod family (Gadidae), a long, eel-like predator found in cold, clear, deep lakes and rivers across Northern Europe, Asia, and North America. It has a broad, flat head, mottled brown-green skin, and a distinctive long barbel on its chin. In Britain, the burbot was native to slow-moving rivers and drains of eastern England — particularly the Fen drainage systems, the Great Ouse, and the Cam — but is believed to have become extinct in England in the early 1970s, driven by a combination of habitat loss, water quality deterioration, and possibly the warming of its river habitats. A reintroduction programme initiated in the River Tees in the 2020s has been working to restore the species. In Finland, Norway, and across Scandinavia, burbot remains an important traditional food fish — "made dishes of burbot" were historically a Christmas Eve tradition in Finland, and burbot liver, rich in vitamins A and D, is considered a delicacy. In Russia and Siberia, burbot is used in traditional fish soups (ukha). In North America, where it is known as eelpout, lake lawyer, or lawyer fish, burbot is increasingly recognised by anglers and food enthusiasts as an excellent eating fish that is often overlooked in favour of more glamorous species.

Nutritional Value of Burbot

Burbot provides 90 kcal and 19.3 g of protein per 100 g, with just 0.8 g of fat — very lean, comparable in nutritional profile to cod or haddock. It provides complete protein, B12, niacin, selenium, and phosphorus. The liver of burbot is separately an extremely rich source of vitamins A and D, comparable in nutritional density to cod liver, and is prized as a delicacy in Scandinavian cooking traditions.

Health Benefits of Burbot

Burbot is an excellent lean protein with good selenium and B12 content. B12 supports neurological health; selenium supports thyroid function and antioxidant defence. The very low fat content makes it suitable for all dietary patterns and nutritionally equivalent to cod or haddock in its key attributes. The liver, consumed as a separate product, provides exceptional concentrations of vitamins A and D — though as with all liver, vitamin A intake should be monitored.

How to Select and Cook Burbot

Burbot is not commercially available in Britain and is practically unknown in mainstream markets. Where encountered through fishing or specialist sources, the white, firm flesh can be prepared using any cod or haddock recipe — the eating quality is described as excellent, with a clean, mild, slightly sweet flavour. Pan-fry in butter, bake at 200°C, poach in aromatic stock, or make into fishcakes. The liver is prepared like a rich pâté — fried gently in butter with herbs, onions, and a splash of cream — or simply sautéed as a delicacy in its own right.