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Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, whitefish is highly nutritious. It provides 24.5g of high-quality protein per 100g and is rich in B vitamins like B12 and minerals like selenium and iodine, which support nerve function and thyroid health.
Cooked dry heat whitefish contains approximately 24.5g of protein per 100g serving. This makes it an excellent lean protein source for muscle repair and satiety with very little fat.
Yes, it is an ideal food for weight management. With only 134 calories and 0g of carbohydrates per 100g, it is a nutrient-dense, low-calorie option that helps you feel full due to its high protein content.
Absolutely. Whitefish contains 0g of carbohydrates, making it perfect for ketogenic and low-carb diets. While it is lean, you can easily pair it with healthy fats like olive oil or butter to meet keto macros.
Naturally, whitefish is gluten-free. However, when cooking with dry heat, ensure that any seasonings, marinades, or breading used do not contain wheat-based ingredients to maintain its gluten-free status.
Baking, broiling, and roasting are the best dry heat methods. To keep it moist, cook at a high temperature (around 400°F/200°C) until the flesh is opaque and flakes easily with a fork, usually taking 10-12 minutes depending on thickness.
Most whitefish varieties have a mild, delicate, and slightly sweet flavor. Because the taste is not 'fishy,' it is very versatile and pairs well with lemon, herbs, garlic, and light sauces.
cooked dry heat whitefish is a versatile ingredient found in cuisines around the world. With 134 calories per 100g and 24.5 grams of protein, it's a nutritious addition to many dishes.
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View all seafood →Discover 0 recipes featuring cooked dry heat whitefish with step-by-step instructions.
Browse recipes →Once cooked, whitefish should be stored in an airtight container in the refrigerator and consumed within 3 to 4 days. Always check for an off-smell or slimy texture before eating leftovers.
Yes, you can freeze cooked whitefish for up to 1-2 months. For the best quality, wrap it tightly in plastic wrap or foil and place it in a freezer bag to prevent freezer burn, though the texture may become slightly firmer upon thawing.
Yes, whitefish is a heart-healthy protein choice because it is very low in saturated fat compared to red meats. It also provides selenium, an antioxidant that helps protect cells and supports cardiovascular health.