Sheepshead: Seafood of The Month

by | May 18, 2024 | Health, Seafood

Ugly fish always get a bad rap, often considered as trash fish. But in the case of sheepshead, with its human-looking teeth and convict stripes across the body, one man’s trash is another man’s treasure. Little secret: About 20 years ago sheepshead began showing up on the menus of seafood restaurants under the name “bay snapper.”

Although sheepshead can be caught year-round, the best time to catch them is October through April – especially March/ early April when the fish spawns in schools. That’s also when you’ll find them close to shore or stacked up around man-made reefs, shallow rigs and wellheads around Venice and Grand Isle. Experienced anglers know to look for them at concrete commercial docks or under bridges. The more barnacles, the better; they feed off of them. Fishermen say the best time to catch them is when high-tide is midday. Sheepshead like water movement and areas with current.

A female can spawn between 130,000 and 375,000 eggs in one day. Young sheepshead look different with a bright reddish-orange color and large black spots on the dorsal fins.

These fish can grow to a good size, with adults getting between 15 to 24 inches.

They’re known among anglers as the “striped bandit” because of their habit of stealing bait by nibbling with their Chiclets-looking teeth.

Nutritional Value

Like other fish, sheepshead are a good source of protein but also contains a rich array of vitamins and minerals. They are high in vitamins A, B-9 and B-12, so eating sheepshead can help maintain a healthy digestive system, nervous system, hair, skin, nails and eyes.

Good Eats

Their diet plays a pivotal role in their delectable taste; sheepshead have a preference for crabs, shrimp, and various shellfish.It’s what contributes to their richer, more succulent taste compared to other fish.

The firm, white meat boasts a mild, sweet flavor with a hint of brininess. It’s a versatile fish that can be grilled, baked, or pan-seared, cooked whole, as filets or in tacos. They hold up in a chowder and make great “faux” crab cakes, in the recipe below.

SHEEPSHEAD FISH CAKES

Nutrition Analysis & Healthy Swaps provided by Laurel Blackerby MSN, Nutrition Educator

This an easy peasy weeknight dinner or portion smaller for super simple appetizers that wow your family and friends! Serve with your favorite remoulade, cocktail, or tartar sauce and lemon wedges.

INGREDIENTS

  • 1 lb Louisiana wild-caught Sheepshead fish fillets, Anna Marie Seafood brand
  • 2 tsp Cajun seasoning, divided
  • 3/4 cup panko
  • 4 egg whites (~4 oz)
  • 1/4 c green onion, thinly sliced
  • Zest from ½ fresh lemon (~1 tsp)
  • Juice from ½ squeezed lemon (~1 Tbsp)
  • 2 Tbsp fresh parsley, chopped (reserve half for garnish)
  • ½ tsp sea salt, to taste
  • ½ tsp freshly ground pepper, to taste
  • Nonstick cooking spray
  • 1 lemon, cut into 6 wedges for garnish
  • Favorite condiment for serving, like cocktail, remoulade, or tartar sauce

DIRECTIONS

  1. Preheat oven to 450 degrees F. Sprinkle sheepshead fish fillets with 1 tsp Cajun seasoning. 
  2. Bake fish for 10 minutes per 1 inch thickness. (This is approximately 10-25 minutes depending on cut.) Remove from oven, and allow to cool for 5-10 minutes. Then gently flake fish with a fork.
  3. Place ingredients and half of the chopped parsley in a large mixing bowl. Gently mix the ingredients together with a fork until evenly combined.
  4. Scoop about 4 Tbsp for ~ 12 patties for entrée portions (or 2 Tbsp each for ~24 appetizer portions).
  5. Heat large skillet with nonstick cooking spray to medium-high. Cook patties, in batches, 3 to 5 minutes per side or until browned and firm.
  6. Transfer sheepshead fish cakes to a plate. Garnish with chopped parsley and lemon wedges, and serve.

NUTRITION

Serving Size: 3 entrée sized patties. Servings: 4

Calories: 210. 3.5g Fat (0.5g Saturated Fat, 0g Trans Fats, 55mg Cholesterol). 290mg Sodium. 17g Carbohydrates (1g Fiber, 1g Total Sugar). 27g Protein. 0µg Vitamin D, 70mg Calcium, 1.1mg Iron, 530mg Potassium.

Note: For 2 appetizer sized patties, divide the nutrition content above in half.

Note: The above nutrition content does not include dipping sauces such remoulade, cocktail, or tartar sauce.

ALLERGENS

Contains: FISH, EGGS, and WHEAT.

HEALTHY SWAPS

  • Lower Fat: Recipe is considered low-fat as is.
  • Lower Carbohydrate: 180 Calories. 3.5g Fat (0.5g Saturated Fat, 0g Trans Fats, 55mg Cholesterol). 290mg Sodium. 17g Carbohydrates (1g Fiber, 1g Total Sugar). 27g Protein. 
  • Lower Sodium: Recipe is considered low sodium as is. To reduce sodium further, use salt-free Cajun seasoning. This reduces sodium to 150mg.
  • Dairy-free: Recipe is dairy-free as is. 
  • Gluten-free: Use gluten-free panko. Ensure Cajun seasoning is gluten-free. No significant change in macros.

SHOP FOR LOUISIANA WILD-CAUGHT SEAFOOD

Online:

Louisiana Direct Seafood Shop | https://bit.ly/sheepsheadLDSS

Locally:

  • Jessica Gail Seafood 

337.837.5413 | 106 Amberwood Dr. Youngsville LA 70592

  • Gonsoulin Land & Cattle

337.577.9160 | 6108 Loreauville Road, New Iberia, LA 70563