Wolffish

Wolffish: Nutrition, History and Cooking Guide

The Atlantic wolffish (Anarhichas lupus), also known as ocean catfish or sea wolf, is a large, bottom-dwelling predator of the North Atlantic with formidable teeth adapted for crushing molluscs, sea urchins, and crustaceans. Its fierce appearance — massive head, prominent canine teeth, and mottled grey-brown skin — belies its outstanding eating quality. In Norway, Iceland, and Newfoundland, wolffish has been eaten and valued for centuries. Scandinavia in particular has a long tradition of eating wolffish — the Norwegians call it steinbit, and it features in Norwegian home cooking in many forms. In Canada, wolffish from Newfoundland and Labrador waters is a prized fish, associated with traditional outport fishing communities and valued for its lobster-like sweetness and firm texture. Atlantic wolffish is considered a species of conservation concern in some parts of its range due to bycatch mortality, making sustainably sourced fish important.

Nutritional Value of Wolffish

Wolffish provides 96 kcal and 17.5 g of protein per 100 g, with 2.4 g of fat — lean and high in protein, with a slightly richer flavour than most lean white fish. It provides complete protein, omega-3 fatty acids, B12, niacin, selenium, and phosphorus in meaningful quantities.

Health Benefits of Wolffish

Wolffish is a lean, nutritious protein with useful selenium and B12 content. Its moderate omega-3 content provides some cardiovascular benefit. As an underused, flavourful fish, choosing wolffish contributes to more sustainable fishing patterns — reducing pressure on more popular species like cod and haddock and making use of a fish that is abundant and excellent eating.

How to Cook Wolffish

Wolffish has dense, firm white flesh that holds together extremely well during cooking — it does not fall apart like cod or haddock and suits bold preparation methods. Pan-fry in butter over medium-high heat for three to four minutes per side for a golden crust. It suits Scandinavian preparations — with brown butter and dill, with mustard cream sauce, or with a simple accompaniment of boiled potatoes and pickled cucumber. It also works well in fish stews and bisques where its firm texture survives long simmering.