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Whiting Fillet
Fish
Nutri-ScoreA

Whiting Fillet

Merlangius merlangus

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Whiting Fillet provides 120 kcal, 24g of protein, 0g of carbohydrates, and 0g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

Whiting fillet is a lean fish known for its mild flavor and flaky texture, making it a popular choice for pan-searing. It is rich in protein and low in fat, providing a nutritious option for seafood lovers.

Also known as:
MerlangiusWhitefish
Scientific NameMerlangius merlangus
Region of OriginNorth Atlantic Ocean
Popular Comparisons:
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Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories120 kcal
Water
80%
Fiber0g
Total26.5g
Protein
24g(91%)
Fats
2.5g(9%)
Carbohydrates
0g(0%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin B122.4 µg (100%)
Vitamin D1 µg (5%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Selenium34 µg (62%)
Phosphorus200 mg (29%)
Minerals with less than 2% DVNone registered

Health Benefits

✓High in protein, whiting fillet supports muscle growth and repair, making it an excellent choice for those looking to increase their protein intake.
✓Rich in omega-3 fatty acids, whiting fillet contributes to heart health by reducing inflammation and lowering blood pressure.
✓Contains essential vitamins and minerals, including Vitamin B12 and selenium, which are crucial for energy metabolism and immune function.
✓Low in calories and fat, making it a suitable option for weight management and healthy eating.

Possible Risks & Side Effects

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

How to Prepare & Consume

Best cooked by pan-searing to retain moisture and enhance flavor; serve with a squeeze of lemon for added zest.

Smart Selection & Storage

How to Select

Choose whiting fillet that is firm to the touch, has a fresh ocean smell, and is free from discoloration.

How to Store

Store whiting fillet in the coldest part of the refrigerator and consume within 1-2 days for optimal freshness.

Myths vs Realities

MythAll fish are high in mercury.
RealityWhile some fish contain higher 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.
MythYou can only eat fish if it's fried.
RealityFish can be prepared in various healthy ways, including baking, grilling, and steaming.

Healthy Recipes

Lemon Herb Whiting Fillet with Quinoa Salad

A zesty whiting fillet marinated in lemon and herbs, served with a refreshing quinoa salad packed with vegetables.

Ingredients
  • 2 whiting fillets
  • 1 lemon (juiced)
  • 2 tablespoons olive oil
  • 1 teaspoon dried oregano
  • 1 cup cooked quinoa
  • 1/2 cucumber (diced)
  • 1/2 bell pepper (diced)
  • 1/4 red onion (finely chopped)
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, mix lemon juice, olive oil, oregano, salt, and pepper to create a marinade.
  2. 2. Marinate the whiting fillets for 20 minutes, then grill them for 4-5 minutes on each side.
  3. 3. In a separate bowl, combine cooked quinoa, cucumber, bell pepper, and red onion, and serve alongside the grilled fillets.

Spicy Baked Whiting with Cauliflower Rice

A flavorful baked whiting fillet seasoned with spices, served over a bed of light and fluffy cauliflower rice.

Ingredients
  • 2 whiting fillets
  • 1 tablespoon olive oil
  • 1 teaspoon paprika
  • 1/2 teaspoon cayenne pepper
  • 1 head cauliflower (riced)
  • 1 tablespoon cilantro (chopped)
  • Salt to taste
Instructions
  1. 1. Preheat the oven to 400°F (200°C).
  2. 2. Rub the whiting fillets with olive oil, paprika, cayenne, and salt, then place them on a baking sheet.
  3. 3. Bake for 15 minutes, while sautéing riced cauliflower in a pan until tender. Serve the fillets over the cauliflower rice, garnished with cilantro.

Whiting Fillet Tacos with Avocado Salsa

Healthy whiting tacos topped with a creamy avocado salsa, perfect for a light and satisfying meal.

Ingredients
  • 2 whiting fillets
  • 4 corn tortillas
  • 1 avocado (diced)
  • 1 tomato (diced)
  • 1/4 red onion (finely chopped)
  • 1 lime (juiced)
  • Cilantro for garnish
  • Salt to taste
Instructions
  1. 1. Season the whiting fillets with salt and grill them for 4-5 minutes on each side.
  2. 2. In a bowl, mix avocado, tomato, red onion, lime juice, and salt to make the salsa.
  3. 3. Assemble the tacos by placing the grilled fillets in tortillas and topping with avocado salsa and cilantro.

Whiting Fillet Stir-Fry with Broccoli and Bell Peppers

A quick and nutritious stir-fry featuring whiting fillets, vibrant vegetables, and a light soy sauce glaze.

Ingredients
  • 2 whiting fillets (cut into strips)
  • 1 cup broccoli florets
  • 1 bell pepper (sliced)
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 teaspoon ginger (grated)
  • 1 clove garlic (minced)
  • Cooked brown rice for serving
Instructions
  1. 1. Heat sesame oil in a pan, add garlic and ginger, and sauté for 1 minute.
  2. 2. Add whiting strips, broccoli, and bell pepper, cooking until the fish is opaque and vegetables are tender.
  3. 3. Stir in soy sauce and serve over cooked brown rice.

Mediterranean Whiting Fillet with Olive Tapenade

A delicious Mediterranean-inspired whiting fillet topped with a savory olive tapenade, served with a side of steamed asparagus.

Ingredients
  • 2 whiting fillets
  • 1/2 cup mixed olives (pitted and chopped)
  • 2 tablespoons capers
  • 1 tablespoon olive oil
  • 1 clove garlic (minced)
  • 1 bunch asparagus (trimmed)
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. Mix olives, capers, olive oil, garlic, salt, and pepper to make the tapenade.
  3. 3. Place whiting fillets on a baking sheet, top with tapenade, and bake for 15 minutes. Steam asparagus and serve on the side.

Coconut Crusted Whiting Fillet with Mango Salsa

A tropical twist on whiting fillet, coated in coconut flakes and served with a fresh mango salsa for a burst of flavor.

Ingredients
  • 2 whiting fillets
  • 1/2 cup shredded coconut
  • 1/4 cup almond flour
  • 1 mango (diced)
  • 1/2 red bell pepper (diced)
  • 1 lime (juiced)
  • Salt to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. Mix shredded coconut and almond flour, then coat the whiting fillets with the mixture.
  3. 3. Bake for 20 minutes, while combining mango, bell pepper, lime juice, and salt to make the salsa. Serve the fillets with salsa on top.

Whiting Fillet with Tomato Basil Sauce

A light and flavorful whiting fillet topped with a homemade tomato basil sauce, perfect for a healthy dinner.

Ingredients
  • 2 whiting fillets
  • 1 cup cherry tomatoes (halved)
  • 1/4 cup fresh basil (chopped)
  • 2 tablespoons olive oil
  • 1 clove garlic (minced)
  • Salt and pepper to taste
Instructions
  1. 1. Heat olive oil in a pan, add garlic and cherry tomatoes, cooking until tomatoes soften.
  2. 2. Add chopped basil, salt, and pepper, then place the whiting fillets in the sauce and simmer for 10 minutes.
  3. 3. Serve the fillets with the tomato basil sauce spooned over the top.

Whiting Fillet and Spinach Stuffed Peppers

Bell peppers stuffed with a delicious mixture of whiting fillet, spinach, and quinoa, baked to perfection.

Ingredients
  • 2 whiting fillets (cooked and flaked)
  • 2 bell peppers (halved and seeded)
  • 1 cup cooked quinoa
  • 1 cup fresh spinach (chopped)
  • 1/2 cup feta cheese (crumbled)
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. In a bowl, mix flaked whiting, cooked quinoa, spinach, feta, salt, and pepper.
  3. 3. Stuff the bell pepper halves with the mixture, place in a baking dish, and bake for 25 minutes.

Whiting Fillet with Garlic Lemon Spinach

A simple yet flavorful dish featuring sautéed whiting fillet served over garlic lemon spinach for a nutritious meal.

Ingredients
  • 2 whiting fillets
  • 2 cups fresh spinach
  • 2 cloves garlic (sliced)
  • 1 lemon (juiced)
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Heat olive oil in a pan and sauté garlic until fragrant.
  2. 2. Add spinach and lemon juice, cooking until wilted, then remove from pan.
  3. 3. Season whiting fillets with salt and pepper, cook in the same pan for 4-5 minutes on each side, and serve over the garlic lemon spinach.

Frequently Asked Questions (FAQ)

Is whiting fillet healthy?

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

How should I cook whiting fillet?

Whiting fillet can be pan-seared, baked, or grilled; pan-searing is recommended for a crispy exterior.

What does whiting fillet taste like?

Whiting fillet has a mild, slightly sweet flavor with a flaky texture, making it versatile for various dishes.

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

No, individuals with fish allergies should avoid whiting fillet and other fish products.

How do I know if whiting fillet is fresh?

Fresh whiting fillet should have a clean, ocean-like smell, firm texture, and bright, clear eyes if whole.

What are the nutritional benefits of whiting fillet?

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

How often can I eat whiting fillet?

It is safe to consume whiting fillet several times a week, but moderation is key due to potential mercury content.

What sides pair well with whiting fillet?

Whiting fillet pairs well with vegetables, rice, or a fresh salad for a balanced meal.

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Comparisons
Whiting Fillet vs Alaska Plaice Fillet Whiting Fillet vs Albacore Tuna Whiting Fillet vs Albacore Tuna
Nutrients
Protein in Whiting Fillet Calories in Whiting Fillet Vitamin-c in Whiting Fillet Magnesium in Whiting Fillet
Featured Guides
Health Benefits of Whiting Fillet Healthy Recipes with Whiting Fillet
Rankings
Fish high in vitamin-b12 Fish high in selenium Fish low in carbohidratos Fish low in índice glucémico