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smoked whitefish.

VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free

ALSO KNOWN AS

smoked lake whitefish

Recipes with smoked whitefish + Add to pantry

SERVING

CALORIES

185

PROTEIN

23g

CARBS

FAT

9.5g

FIBER

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories185kcal—

Protein23g46%

Carbohydrates0g0%

Fiber0g0%

Sugar0g0%

Total fat9.5g12%

Saturated fat1.8g9%

Trans fat0g—

Cholesterol60mg20%

Water65g—

MINERALS

Sodium950mg41%

Potassium320mg7%

Calcium30mg2%

Iron0.50mg3%

Magnesium25mg6%

Phosphorus250mg20%

Zinc0.80mg7%

Copper0.05mg6%

Manganese0.02mg1%

Selenium35µg64%

VITAMINS

Vitamin A15µg2%

Vitamin C0mg0%

Vitamin D12µg60%

Vitamin E0.50mg3%

Vitamin K0.10µg0%

Thiamin (B1)0.10mg8%

Riboflavin (B2)0.15mg12%

Niacin (B3)5.0mg31%

Pantothenic acid (B5)0.80mg16%

Vitamin B60.30mg18%

Folate (B9)5.0µg1%

Vitamin B123.5µg146%

%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 cup140g

1 tablespoon8.8g

1 teaspoon2.9g

1 oz28.4g

1 lb453.6g

1 ml0.6g

1 liter583.3g

1 piece85g

HEALTH BENEFITS

Why eat it.

✓Excellent source of high-quality, complete protein, essential for muscle building and repair.
✓Rich in omega-3 fatty acids (EPA and DHA), which support heart health, reduce inflammation, and promote brain function.
✓High in Vitamin D and B12, crucial for bone health, immune function, and nerve cell maintenance.
✓Good source of selenium, an antioxidant that helps protect cells from damage and supports thyroid function.

COOKING TIPS

In the kitchen.

1Smoked whitefish is fully cooked and ready to eat. It can be served cold, at room temperature, or gently warmed.
2Flake the meat off the bones and mix with cream cheese, sour cream, lemon juice, and fresh dill to create a classic whitefish salad, perfect for bagels or crackers.
3Incorporate flaked smoked whitefish into dishes like omelets, frittatas, pasta sauces, or chowders for a rich, smoky flavor. Add it near the end of cooking to prevent it from drying out.
4The skin and bones are very flavorful and can be used to make a smoky fish stock (fumet).

STORAGE

Keep it fresh.

Refrigerate promptly in its original packaging or an airtight container at or below 40°F (4°C). Consume within 5-7 days of purchase or by the use-by date.
For longer storage, wrap tightly in plastic wrap and then heavy-duty aluminum foil or place in a freezer bag. Freeze at 0°F (-18°C) for up to 2 months for best quality.

FAQ

Frequently asked questions.

Is smoked whitefish healthy?

Yes, smoked whitefish is a nutrient-dense food providing 23g of protein per 100g and heart-healthy omega-3 fatty acids. It is an excellent source of Vitamin D, B12, and selenium, which support bone health and immune function. However, because it is cured with salt, it can be high in sodium and should be eaten in moderation.

How much protein is in smoked whitefish?

Smoked whitefish is an excellent source of high-quality protein, containing approximately 23g per 100g serving. This makes it a great option for muscle repair and maintenance. It provides a complete protein profile, meaning it contains all essential amino acids your body needs.

Is smoked whitefish keto-friendly?

Yes, smoked whitefish is highly keto-friendly as it contains 0g of carbohydrates and is rich in healthy fats and protein. With 9.5g of fat per 100g, it fits perfectly into a high-fat, low-carb lifestyle. Just ensure no sugary glazes or brines were used during the commercial smoking process.

Is smoked whitefish gluten-free?

Naturally, smoked whitefish is gluten-free as it consists only of fish, salt, and wood smoke. It is a safe protein choice for those with celiac disease or gluten sensitivity. However, always check the label for any additives or flavored brines that might contain hidden gluten.

What does smoked whitefish taste like?

Smoked whitefish has a mild, delicate flavor with a distinct smoky aroma and a slightly salty finish. The texture is typically flaky and moist, though it can be firmer depending on the smoking method. It is generally less 'fishy' than smoked salmon, making it very approachable.

How do you serve or eat smoked whitefish?

It is commonly served cold or at room temperature, often flaked into salads or mixed into a creamy whitefish dip. It is also popular on bagels with cream cheese or served on a charcuterie board with crackers and lemon. Because it is already cured and smoked, it does not require additional cooking.

How long does smoked whitefish last in the fridge?

Once opened, smoked whitefish typically stays fresh in the refrigerator for 3 to 5 days if kept in an airtight container. If it is vacuum-sealed and unopened, it can last up to 3 weeks depending on the 'use by' date. Always check for off-smells or a slimy texture before consuming.

Can you freeze smoked whitefish?

Yes, you can freeze smoked whitefish for up to 2 months to extend its shelf life. To maintain the best quality, wrap it tightly in plastic wrap and place it in a freezer-safe bag to prevent freezer burn. Thaw it slowly in the refrigerator overnight before serving.

Is smoked whitefish high in sodium?

Yes, smoked whitefish is generally high in sodium because salt is a primary component of the curing and smoking process. While it offers many health benefits like Omega-3s and Vitamin D, individuals on sodium-restricted diets should monitor their portion sizes. Pairing it with unsalted vegetables can help balance the meal.

Is smoked whitefish good for weight loss?

Smoked whitefish can be a beneficial part of a weight loss diet due to its high protein content, which promotes satiety and helps you feel full longer. At 185 calories per 100g, it is relatively calorie-efficient while providing essential nutrients. Its strong flavor also means a small portion can be very satisfying.

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