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Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, boneless white fish is an excellent source of lean protein, providing about 17.8g per 100g serving. It is low in fat and calories while being rich in essential nutrients like Vitamin B12, selenium, and phosphorus, which support energy metabolism and bone health.
A 100g serving of boneless white fish contains approximately 82 calories and 17.8g of protein. With 0g of carbohydrates and only 0.6g of fat, it is one of the leanest protein sources available for muscle repair and growth.
Absolutely. Because it is high in protein and very low in calories and fat, it helps promote satiety while maintaining a low-calorie intake. It is a staple for many weight management and calorie-restricted diets.
Yes, white fish is highly keto-friendly as it contains zero carbohydrates. However, since it is very low in fat, those on a ketogenic diet often prepare it with healthy fats like butter, olive oil, or avocado to meet their daily fat macros.
Plain, unprocessed white fish fillets are naturally gluten-free. However, you should be cautious with pre-packaged fillets that are breaded or battered, as those coatings typically contain wheat flour and gluten.
White fish is versatile and can be baked, pan-seared, poached, or grilled. Because it is lean, it cooks quickly—usually in 3-5 minutes per side. It is done when the flesh is opaque and flakes easily with a fork.
Most white fish, such as cod, tilapia, or haddock, has a mild, delicate flavor that is not overly 'fishy.' This makes it an excellent canvas for various seasonings, citrus, and herbs.
Boneless White Fish Fillets is a versatile ingredient found in cuisines around the world. With 82 calories per 100g and 17.8 grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the seafood category with complete nutrition information.
View all seafood →Discover 2 recipes featuring boneless white fish fillets with step-by-step instructions.
Browse recipes →Yes, you can bake or poach white fish directly from frozen, though it will take about 50% longer to cook. For the best texture and even cooking, it is generally recommended to thaw the fillets in the refrigerator overnight first.
Fresh white fish should be stored in the coldest part of the refrigerator and used within 1 to 2 days of purchase. For longer storage, wrap the fillets tightly and freeze them for up to 6 months.
Fresh white fish should have a mild, neutral scent; a strong, sour, or ammonia-like odor is a sign of spoilage. Additionally, the flesh should be firm and moist; if it feels slimy or looks dull and yellowish, it should be discarded.