Whitefish is a fisheries term for several species of demersal fish with fins, particularly Atlantic cod (Gadus morhua), whiting (Merluccius bilinearis), haddock (Melanogrammus aeglefinus), hake (Urophycis), pollock (Pollachius), and others. Whitefish (Coregonidae) is also the name of several species of Atlantic freshwater fish.
Whitefish live on or near the seafloor, and can be contrasted with the oily or pelagic fish which live in the water column away from the seafloor. Whitefish do not have much oil in their tissue and have flakier white or light-colored flesh. Most of the oil found in their bodies is concentrated in the organs, e.g. cod liver oil.
Whitefish can be divided into benthopelagic fish (round fish which live near the sea bed, such as cod and coley) and benthic fish (which live on the sea bed, such as flatfish like plaice).
Whitefish is sometimes eaten straight but is often used reconstituted for fish sticks, gefilte fish, lutefisk, surimi (imitation crabmeat), etc. For centuries it was preserved by drying as stockfish and clipfish and traded as a world commodity. It is commonly used as the fish in the classic British dish of fish and chips.
Nutritional information
One fillet of whitefish, mixed species (198g) contains the following nutritional information according to the United States Department of Agriculture:
- Calories: 265
- Fat(g): 11.60
- Carbohydrates(g): 0
- Fibers(g): 0
- Protein(g): 37.80
- Cholesterol(mg): 119
What does white fish mean?
Whitefish is not a type of fish — it generally means mildly flavored, quick-cooking fish that usually isn’t very expensive. Popular kinds of white fish are tilapia, cod, bass, grouper, haddock, catfish, and snapper, and these are great for frying, searing, using in soups and chowders, and baking.
6 Tips for Buying White Fish
If you’re faced with a lot of choices at the seafood counter, here are a few tips that can help:
1. Ask the fishmonger.
Tell the person at the counter what you’re making, and they can usually guide you to the right kind of fish.
2. Think about thickness.
If a recipe says that the fillets should be a certain thickness, this thickness is really important since it’s tied to how long something takes to cook. Prioritize a white fish of the specified thickness.
3. Check the recipe for clues.
If the recipe just has you shred the cooked fish for tacos or it gets cooked with a bunch of other ingredients like in a chowder, opt for an inexpensive choice since it’s not necessarily the star of the recipe. These aren’t the times when you want to buy something expensive like halibut.
4. Go for freshness.
Fish is an extremely perishable ingredient, so if there are a couple of options available, ask which is one the freshest or give the options a quick sniff and pick the one that smells the least fishy.
5. Be flexible.
Just because your top choice isn’t available, don’t be disappointed. There are so many different kinds of fish that can be used in lots of different ways. Use this as an opportunity to try a new fish — you might end up discovering something even better than your first choice!
6. Don’t forget sustainability.
The privilege of eating fish comes with the responsibility of making sure we take care of our oceans and fish populations. Seafood Watch is a great resource to check whether a fish is sustainable. It also has an app that you can use while out shopping, as well as good substitutions if the fish you’re looking for isn’t the most sustainable choice.
Types of white fish
Most white fish fall into 2 main categories: round and flat.
- Round fish, such as cod or haddock, have rounded bodies and eyes on either side of the head. They swim with the back fin uppermost.
- Flatfish, such as plaice or sole, have both eyes on their upper side and the skin there is usually marked as a form of camouflage. Flatfish lead an inactive life on the sea bed, so their flesh has little muscle tone. This makes it delicate and particularly easy to eat and digest.
White fish contain nutritious oils, mainly concentrated in the liver. Some of these—cod and halibut liver oils for example—have long been used as dietary supplements.
Fish liver oils contain vitamin A which is essential for healthy vision; vitamin D, essential for growth and the absorption of calcium, vitamin E which works as an antioxidant, and omega-3 fatty acids.
All the healthy cooking methods, such as steaming, poaching and grilling, work well for white fish.
The A-Z of white fish
Bream
There are almost 200 different species of bream, of which the best to eat is the gilt-head or dorade—a beautiful fish with dense, juicy white flesh.
Bream are usually sold whole or in fillets, and it is essential that their scales be removed before cooking. Sea bream is an excellent source of niacin, a B vitamin involved in the release of energy from food, and of vitamin B12.
Cod
The firm, succulent white flesh of this popular fish becomes deliciously flaky when cooked.
Most commonly sold cut into fillets or steaks, cod can also be bought whole and poached or baked. It is an excellent source of iodine, which plays a part in converting food into energy, and a useful source of potassium.
Haddock
This smaller relative of the cod has softer, more delicate flesh. At its best in winter and early spring, when the cold has firmed up the flesh, it is generally sold as fillets and should be cooked with the skin on.
It is an excellent source of iodine and provides useful amounts of potassium and vitamin B6.
Hake
When very fresh this member of the cod family has firm, lean flesh. It contains few bones and must not be overcooked or it will fall apart.
It is usually sold whole or as fillets or steaks. Hake is a good source of phosphorus, which is important for healthy teeth and bones, and a useful source of potassium.
Halibut
Largest of all the flatfish, halibut has dense, meaty flesh that can be dry if not carefully cooked. It is possible to buy whole small fish, known as chicken halibut, but larger fish are usually sold cut into steaks.
Halibut is a good source of niacin, and the large roes provide vitamin C.
John Dory
Although technically around fish, the body of the John Dory is so slim that it looks almost like a flatfish swimming upright. Its flesh is firm and succulent.
ohn Dory is a good source of phosphorus and a useful source of potassium, which is needed to regulate blood pressure.
Monkfish
This extraordinarily ugly fish has a huge head and a relatively small body. Only the tail is eaten, and it is sold whole or as fillets. The flesh is meaty and firm with a superb flavour.
Monkfish is an excellent source of phosphorus and provides useful amounts of potassium.
Mullet
There are 2 types of mullet: red and grey. Red mullet has beautiful reddish-gold skin and lean, firm flesh that tastes a bit like lobster. Being a small fish, it is usually sold whole.
The larger grey mullet is a dark silvery colour and has lean, well-flavoured flesh. Grey mullet is sold whole or as fillets, and must be scaled before cooking. The roes, which contain vitamin C, are a delicacy pan-fried and eaten fresh; when dried they are used to make taramasalata. Mullet contains useful amounts of potassium.
Plaice
This flatfish has distinctive dark skin spotted with orange. The very soft white flesh can be bland, although it is easy to digest.
Sold whole or as fillets, plaice must be very fresh or it will have a woolly texture, and it is best avoided in summer as it is in poor condition after spawning in the spring.
Plaice provides many B vitamins–excellent B12 and good B1, B6 and niacin–and it is a useful source of potassium.
Sea bass
The delicate flesh of this sleek silvery fish has a superb flavour and holds its shape well during cooking.
Sold whole or as fillets or steaks, it must be scaled before cooking. Bass is a good source of calcium.
This fish doesn’t need much to accompany it to improve the taste – but lemon and garlic will compliment the flavour of the dish, be sure to use a high-quality garlic slicer to ensure you are slicing garlic properly and it doesn’t come out too chunky.
Skate
Only the “wings” (actually large, flat pectoral fins) of this cartilaginous fish are generally sold, ready skinned. Skate is best in autumn and winter. Even when very fresh it has an ammoniac smell, but this disappears during cooking.
The soft pinkish flesh, which is easily scraped off the cartilage after cooking, has a sweet flavour and its gelatinous quality makes it ideal for fish terrines and mousses.
Skate contains excellent levels of vitamin B12, which is vital for the maintenance of a healthy nervous system, and useful amounts of vitamins B1, B6, and niacin as well as potassium.
