Seafood
cooked dry heat whitefish.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
baked whitefishbroiled whitefishroasted whitefish
SERVING
CALORIES
134
PROTEIN
24.5g
CARBS
0g
FAT
3.5g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories134kcal—
Protein24.5g49%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat3.5g4%
Saturated fat0.68g3%
Trans fat0g—
Cholesterol72mg24%
Water70.7g—
MINERALS
Sodium85mg4%
Potassium419mg9%
Calcium15mg1%
Iron0.45mg3%
Magnesium35mg8%
Phosphorus251mg20%
Zinc0.50mg5%
Copper0.04mg4%
Manganese0.02mg1%
Selenium35.1µg64%
VITAMINS
Vitamin A35µg4%
Vitamin C0mg0%
Vitamin D12.6µg63%
Vitamin E0.10mg1%
Vitamin K0.10µg0%
Thiamin (B1)0.12mg10%
Riboflavin (B2)0.14mg11%
Niacin (B3)3.5mg22%
Pantothenic acid (B5)0.85mg17%
Vitamin B60.30mg18%
Folate (B9)15µg4%
Vitamin B122.5µg104%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup135g
1 oz28.4g
1 lb453.6g
1 piece150g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of high-quality lean protein
- ✓Rich in Vitamin B12 for nerve function and blood health
- ✓High in Selenium which acts as a powerful antioxidant
- ✓Good source of Vitamin D for bone health and immunity
- ✓Low in calories and saturated fat compared to red meats
COOKING TIPS
In the kitchen.
- 1Cook until the internal temperature reaches 145°F (63°C) and the flesh is opaque
- 2Avoid overcooking to prevent the fish from becoming dry and rubbery
- 3Use parchment paper when baking to retain moisture and ensure easy cleanup
STORAGE
Keep it fresh.
- Store in an airtight container in the refrigerator for 3 to 4 days
- Can be frozen for up to 3 months if wrapped tightly in moisture-proof wrap
- Keep at the bottom of the refrigerator to maintain the coldest temperature
FAQ
Frequently asked questions.
How long does cooked whitefish last in the fridge?
Cooked whitefish can be safely stored in the refrigerator for 3 to 4 days when kept in an airtight container.
Can you freeze cooked whitefish?
Yes, you can freeze it for up to 3 months. For best quality, thaw it overnight in the refrigerator before reheating.
How do I know if the whitefish is done cooking?
The fish is done when the flesh is opaque and flakes easily when tested with a fork at its thickest part.
What are the best dry heat methods for whitefish?
Baking, broiling, and roasting are the best dry heat methods as they cook the fish quickly without adding excess moisture.
Is whitefish high in mercury?
Most common whitefish (like cod, tilapia, or haddock) are generally low in mercury compared to larger predatory fish like swordfish or tuna.
What can I use as a substitute for whitefish?
Any mild-flavored finfish such as cod, tilapia, haddock, or pollock can be used as a substitute.
How should I reheat cooked whitefish?
Reheat gently in the oven at a low temperature (around 275°F) or in a covered skillet with a splash of water to prevent drying out.
Does whitefish contain Omega-3 fatty acids?
Yes, while leaner than salmon, whitefish still provides heart-healthy Omega-3 fatty acids.
Is cooked whitefish suitable for a keto diet?
Yes, it is an excellent keto-friendly food as it is high in protein and contains zero carbohydrates.
How do I remove the 'fishy' smell from cooked whitefish?
Fresh whitefish should have a mild scent. Adding lemon juice or fresh herbs after cooking can help neutralize any lingering fishy odors.
