Home/Fish/Whiting
Back to Home
Whiting
Fish
Nutri-ScoreA

Whiting

Merlangius merlangus

Clinical Encyclopedia

Whiting is a lean, white fish known for its mild flavor and flaky texture. It is a good source of protein and essential nutrients, making it a popular choice in various cuisines.

Scientific NameMerlangius merlangus
Region of OriginNorth Atlantic Ocean
Popular Comparisons:
Whiting VS Alaska Plaice FilletWhiting VS Albacore TunaWhiting VS Albacore White TunaWhiting VS Albacore White Tuna LoinWhiting VS Amberjack Yellowtail FilletWhiting VS American Plaice

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories91 kcal
Water
81%
Fiber0g
Total21.7g
Protein
20.5g(94%)
Fats
1.2g(6%)
Carbohydrates
0g(0%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Health Benefits

✓Rich in high-quality protein, whiting supports muscle growth and repair, making it an excellent choice for athletes and active individuals.
✓Contains omega-3 fatty acids, which are beneficial for heart health and may help reduce inflammation.
✓A good source of vitamins B12 and D, which are essential for energy metabolism and bone health.
✓Low in calories and fat, whiting is suitable for weight management and healthy eating plans.

Possible Risks & Side Effects

!May contain trace amounts of mercury; consumption should be moderated, especially in pregnant women and young children.
!Allergic reactions can occur in individuals sensitive to fish; caution is advised.

How to Prepare & Consume

Whiting can be grilled, baked, or pan-fried. It is best enjoyed fresh and can be seasoned with herbs and spices to enhance its flavor.

Smart Selection & Storage

How to Select

Choose whiting that appears moist and shiny with bright eyes. Avoid fish with a strong odor or dull skin.

How to Store

Store fresh whiting in the coldest part of the refrigerator and consume within 1-2 days. For longer storage, wrap tightly and freeze.

Myths vs Realities

MythAll fish are high in mercury.+
RealityWhile some fish contain high levels of mercury, whiting is generally considered low in mercury.
MythFish is not a good source of protein.+
RealityFish, including whiting, is an excellent source of high-quality protein essential for health.
MythEating fish can cause allergies in everyone.+
RealityFish allergies are specific to individuals; not everyone is allergic to fish.

Healthy Recipes

Lemon Herb Grilled Whiting

A zesty and aromatic dish featuring whiting fillets marinated in a blend of fresh herbs and lemon juice, grilled to perfection.

Ingredients
  • 4 whiting fillets
  • 2 tablespoons olive oil
  • Juice of 1 lemon
  • 1 teaspoon dried oregano
  • 1 teaspoon garlic powder
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, mix olive oil, lemon juice, oregano, garlic powder, salt, and pepper.
  2. 2. Marinate the whiting fillets in the mixture for at least 30 minutes.
  3. 3. Preheat the grill and cook the fillets for 3-4 minutes on each side until flaky.

Whiting Tacos with Mango Salsa

Fresh and vibrant whiting tacos topped with a sweet and spicy mango salsa, perfect for a light and healthy meal.

Ingredients
  • 4 whiting fillets
  • 8 small corn tortillas
  • 1 ripe mango, diced
  • 1/2 red onion, finely chopped
  • 1 jalapeño, minced
  • Juice of 1 lime
  • Cilantro for garnish
Instructions
  1. 1. Season whiting fillets with salt and pepper, then grill until cooked through.
  2. 2. In a bowl, combine mango, onion, jalapeño, lime juice, and salt to make the salsa.
  3. 3. Serve the grilled whiting in corn tortillas topped with mango salsa and cilantro.

Baked Whiting with Quinoa and Spinach

A nutritious baked whiting dish served over a bed of protein-packed quinoa and sautéed spinach.

Ingredients
  • 4 whiting fillets
  • 1 cup quinoa
  • 2 cups vegetable broth
  • 2 cups fresh spinach
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C) and season the whiting with salt and pepper.
  2. 2. Cook quinoa in vegetable broth according to package instructions.
  3. 3. Sauté spinach in olive oil until wilted, then serve the baked whiting over quinoa and spinach.

Whiting and Vegetable Stir-Fry

A quick and colorful stir-fry featuring whiting and a variety of fresh vegetables, perfect for a healthy weeknight dinner.

Ingredients
  • 4 whiting fillets, cut into strips
  • 2 cups mixed bell peppers, sliced
  • 1 cup broccoli florets
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 teaspoon ginger, minced
Instructions
  1. 1. Heat sesame oil in a large skillet over medium heat, then add ginger and sauté for 1 minute.
  2. 2. Add whiting strips and cook until opaque, then add bell peppers and broccoli.
  3. 3. Stir in soy sauce and cook for an additional 5 minutes until vegetables are tender.

Whiting with Avocado and Tomato Salad

A refreshing salad featuring grilled whiting served on a bed of avocado and cherry tomatoes, drizzled with a light vinaigrette.

Ingredients
  • 4 whiting fillets
  • 2 avocados, diced
  • 1 cup cherry tomatoes, halved
  • 2 tablespoons olive oil
  • 1 tablespoon balsamic vinegar
  • Salt and pepper to taste
Instructions
  1. 1. Grill the whiting fillets until cooked through and flaky.
  2. 2. In a bowl, combine avocados, cherry tomatoes, olive oil, balsamic vinegar, salt, and pepper.
  3. 3. Serve grilled whiting on top of the salad mixture.

Spicy Whiting and Cauliflower Rice Bowl

A low-carb bowl featuring spicy whiting served over cauliflower rice, topped with fresh herbs and lime.

Ingredients
  • 4 whiting fillets
  • 1 head cauliflower, grated
  • 2 tablespoons chili paste
  • 1 tablespoon olive oil
  • Juice of 1 lime
  • Fresh cilantro for garnish
Instructions
  1. 1. Sauté grated cauliflower in olive oil until tender, then season with salt.
  2. 2. Coat whiting fillets with chili paste and grill until cooked through.
  3. 3. Serve whiting over cauliflower rice and garnish with lime juice and cilantro.

Whiting and Chickpea Salad

A protein-rich salad combining whiting with chickpeas, cucumber, and a tangy lemon dressing for a filling meal.

Ingredients
  • 4 whiting fillets
  • 1 can chickpeas, rinsed and drained
  • 1 cucumber, diced
  • 2 tablespoons olive oil
  • Juice of 1 lemon
  • Salt and pepper to taste
Instructions
  1. 1. Grill or bake whiting fillets until fully cooked.
  2. 2. In a bowl, mix chickpeas, cucumber, olive oil, lemon juice, salt, and pepper.
  3. 3. Serve grilled whiting on top of the chickpea salad.

Mediterranean Whiting with Olives and Capers

A flavorful Mediterranean-inspired dish featuring whiting baked with olives, capers, and tomatoes.

Ingredients
  • 4 whiting fillets
  • 1 cup cherry tomatoes, halved
  • 1/2 cup olives, sliced
  • 2 tablespoons capers
  • 2 tablespoons olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C) and place whiting fillets in a baking dish.
  2. 2. Top with cherry tomatoes, olives, capers, olive oil, salt, and pepper.
  3. 3. Bake for 20 minutes or until the fish flakes easily with a fork.

Whiting and Sweet Potato Cakes

Delicious and healthy cakes made from whiting and sweet potatoes, perfect for a nutritious snack or light meal.

Ingredients
  • 2 whiting fillets, cooked and flaked
  • 1 large sweet potato, cooked and mashed
  • 1 egg
  • 1/2 cup breadcrumbs
  • Salt and pepper to taste
  • Olive oil for frying
Instructions
  1. 1. In a bowl, combine flaked whiting, mashed sweet potato, egg, breadcrumbs, salt, and pepper.
  2. 2. Form mixture into small cakes and refrigerate for 30 minutes.
  3. 3. Fry cakes in olive oil over medium heat until golden brown on both sides.

Whiting with Garlic Lemon Asparagus

A light and elegant dish featuring whiting paired with garlic sautéed asparagus, drizzled with lemon for a burst of flavor.

Ingredients
  • 4 whiting fillets
  • 1 bunch asparagus, trimmed
  • 2 tablespoons olive oil
  • 2 cloves garlic, minced
  • Juice of 1 lemon
  • Salt and pepper to taste
Instructions
  1. 1. Season whiting fillets with salt and pepper, then grill or pan-fry until cooked through.
  2. 2. In a skillet, heat olive oil and sauté garlic, then add asparagus and cook until tender.
  3. 3. Serve whiting alongside asparagus, drizzled with lemon juice.

Frequently Asked Questions (FAQ)

Is whiting a healthy fish to eat?

Yes, whiting is low in calories and high in protein, making it a healthy choice for a balanced diet.

How should I cook whiting?

Whiting can be cooked in various ways, including grilling, baking, or frying. It is best cooked until it flakes easily with a fork.

What are the nutritional benefits of whiting?

Whiting is rich in protein, low in fat, and provides essential vitamins and minerals, including B12 and selenium.

Can I eat whiting if I'm allergic to fish?

If you have a fish allergy, you should avoid whiting and consult with a healthcare provider for alternatives.

How do I know if whiting is fresh?

Fresh whiting should have a mild smell, clear eyes, and firm flesh. Avoid fish with a strong odor or dull eyes.

What is the best way to store whiting?

Store fresh whiting in the refrigerator and consume it within 1-2 days. For longer storage, freeze it.

Is whiting sustainable?

Sustainability varies by fishing practices; check for certifications or local guidelines to ensure responsible sourcing.

What dishes can I make with whiting?

Whiting can be used in fish tacos, fish and chips, or simply grilled with lemon and herbs for a light meal.

Related Superfoods
Abalone Alaska Plaice Fillet Albacore Tuna
Comparisons
Whiting vs Alaska Plaice Fillet Whiting vs Albacore Tuna Whiting vs Albacore Tuna
Nutrients
Protein in Whiting Calories in Whiting Vitamin-c in Whiting Magnesium in Whiting
Featured Guides
Health Benefits of Whiting Healthy Recipes with Whiting