Whiting fish, or Merlangius merlangus, is an infamous seafood celebrated worldwide, especially in the eastern North Atlantic. To achieve the perfect balance between sweet and sour, here’s my traditional Pacific whiting recipe as a native Floridian.
Is Whiting Fish Healthy?
Pacific whiting is found in Southern Baja California & the Gulf of California to the Gulf of Alaska. Eating whiting is healthy as it is a source of good protein. Each serving of Pacific whiting fillet (100-gram) contains:
| Amount per serving | Nutritional Value |
| Calories | 86 |
| Vitamin A | 88 international units (IU) |
| Protein | 19 g |
| Fat | 1 g |
| Iron | 1 mg |
| Calcium | 44 mg |
| Vitamin C | 1.1 mg |
Some Major Benefits of Eating Whiting Fish
The presence of Zinc, Vitamin B12, Omega-3 fatty acids, and Selenium enriches whiting fish with various health benefits, such as:
Improves immune system
Helps in wound healing
Prevents heart diseases
Supports DNA formation
Boost metabolism
How To Cook Traditional Seafood Recipes
If you’re an indecisive person like me, and unable to choose between baked or fried whiting fish, here’s how to enjoy both.
Baked
The ingredients required to achieve the right taste are:
Ingredients
4 whiting fish fillets
½ cup milk
1 pinch paprika
1 pinch garlic powder
salt to taste
1 Roma (plum) tomato
1 pinch onion powder
4 teaspoons butter or margarine
2 lemons
Note: You can adjust the measurements as per your taste.
Steps To Follow
Preheat the oven at 350 degrees F before following the steps.
Place the fish in a baking dish and add milk to cover the base.
Add all the dry ingredients, including garlic powder, onion powder, salt, and paprika.
Massage the ingredients, make small cuts, and place at least 3 diced tomato pieces on top.
Add butter and squeeze 1 lemon on each side.
Bake for approx 30 to 45 minutes and let it rest for 5 minutes before digging in.
- You can also serve the dish with any vegetable of your choice.
Fried
I’ve cooked fish this way for many years, and it’s my favorite. Here’s what to do:
Ingredients
2 full pieces of whiting fish fillets
1 cup breadcrumbs
1⁄2 teaspoon onion powder
2 large eggs
1⁄4 teaspoon garlic powder
1⁄4 teaspoon white pepper
1⁄4 teaspoon dried parsley
3-4 tablespoons salted butter or 4 tablespoons olive oil
1⁄4 teaspoon Crystal hot sauce
Steps To Follow
Take a deep bowl and add seasonings along with breadcrumbs.
Use another bowl to whisk eggs and add Crystal hot sauce.
Dip each piece of fish in eggs and turn over and over 3 times.
Then, dip the fish in breadcrumbs and repeat the whole process twice.
Cover the fish in plastic wrap and store it in the refrigerator for 15 minutes.
Add oil/butter to the pan and wait for it to heat.
Add fillets and maintain medium-high heat.
Cook fish for 3 to 4 minutes per side until golden brown.
Make sure to drain the extra oil/butter before eating.
Whiting Fish Taste
When fishermen catch whiting fish, they expect it to taste like others. Meanwhile, whiting fish has a mild, sweet flavor. Its flesh is soft and less flaky than other whitefish like pollocks and cod.
How & Where To Buy Whiting Fish?
You can find whiting fish in local stores and supermarkets near you. Consider these tips as an indicator to ensure you buy quality products:
Buy fresh fish laid on a bed of fresh ice or refrigerated.
If you’re able to smell ammonia on a fish, put it back.
Be smart and check the eyes before buying. They should be bright and shiny.
There shouldn’t be any discoloration, even a little on the edges.
Wrapping Up
Whiting fish are unique predators that come to the water surface at night to hunt. They have a distinct taste compared to other whiting fish and require no hard work to prepare.
For those buying whiting for the first time, please use the fish within 2 days or wrap it in foil and freeze it.
