Butterfish

Butterfish: Nutrition, History and Cooking Guide

Butterfish (Peprilus triacanthus), found along the Atlantic coast of North America from Newfoundland to Florida, is a small, round, highly compressed fish with smooth, scaleless skin and flesh of exceptionally rich, buttery character — the quality that gives it its evocative name. It is a schooling species that moves inshore during spring and summer to feed on jellyfish, crustaceans, and small fish, before migrating offshore into deeper water for winter. Butterfish has been caught commercially and eaten along the northeastern American coast for generations, though it has historically been undervalued in domestic markets due to its small size and the practical challenge of filleting a fish rarely exceeding 25 cm. Its excellent eating quality has attracted much stronger appreciation in Asian markets, particularly in Japan and China, where it is exported in significant quantities. In Japan, small, oily, rich-flavoured fish are more broadly appreciated than in traditional Western markets, and butterfish is valued both fresh and smoked. The sustainable seafood movement has promoted butterfish in recent years as an abundant, well-managed, and delicious alternative to more heavily pressured species — the Atlantic butterfish fishery is generally considered one of the healthier managed fisheries in the US northeast.

Nutritional Value of Butterfish

Butterfish provides 146 kcal and 17.3 g of protein per 100 g, with 8 g of fat — moderately fatty, consistent with its rich, buttery flavour. It provides omega-3 fatty acids EPA and DHA alongside complete protein, B12, niacin, and selenium. As a small, oily fish similar in character to Atlantic mackerel and sardines, butterfish provides meaningful amounts of these important fatty acids per serving.

Health Benefits of Butterfish

Butterfish provides good omega-3 content alongside high-quality protein and important B vitamins. Its fat is predominantly unsaturated with meaningful EPA and DHA — the long-chain fatty acids most strongly associated with cardiovascular and brain health. As a small, short-lived schooling fish very low in the food chain, butterfish accumulates minimal mercury and is considered extremely safe for frequent consumption, including by pregnant women (in moderate quantities) and young children. This combination of good omega-3 content with very low mercury makes it a nutritionally appealing small oily fish.

How to Select and Store Butterfish

Butterfish are small — typically 100–200 g whole — with smooth, blue-grey skin and a round, compressed body. Fresh butterfish should have bright, clear eyes, firm flesh, and a clean sea smell. They are rarely found in British supermarkets but available through specialist online seafood suppliers. Refrigerate for up to two days; freeze for up to three months.

How to Cook Butterfish

The small size and rich fat content of butterfish mean it cooks very quickly and is almost impossible to dry out. Pan-fry whole butterfish in a little oil for three to four minutes per side — the skin crisps despite being scaleless, and the rich flesh cooks through quickly. Grilling works well over high heat. For a Japanese-inspired preparation, marinate in miso, mirin, and sake for an hour then grill or broil until caramelised. Butterfish are also excellent smoked — the fat content takes smoke flavour beautifully. Their rich flesh suits assertive preparations with ginger, soy, and sesame, or with lemon, capers, and herbs in a more Western style.