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Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, white fish is an excellent source of lean, high-quality protein and essential nutrients like vitamin B12, selenium, and iodine. It is very low in saturated fat and calories, making it a heart-healthy choice that supports muscle repair and thyroid function.
A 100g serving of white fish fillet provides approximately 18.31g of protein. This high protein-to-calorie ratio makes it an efficient source of amino acids for muscle growth and maintenance without adding excessive calories.
Absolutely. With only 90 calories and about 1.3g of fat per 100g, white fish is a nutrient-dense, low-calorie protein. Its high protein content helps promote satiety, which can help you feel full longer and manage your overall calorie intake.
Yes, white fish is highly keto-friendly because it contains 0g of carbohydrates. While it is lower in fat than oily fish like salmon, it can be easily integrated into a ketogenic diet by preparing it with healthy fats like olive oil, butter, or cream sauces.
Plain white fish fillets are naturally gluten-free. However, you should be cautious with pre-packaged, breaded, or battered fish, as those coatings almost always contain wheat flour and gluten unless specifically labeled otherwise.
White fish is versatile and can be baked, poached, pan-seared, or steamed. Because it is lean, it cooks quickly—usually in 8 to 12 minutes—and is finished when the flesh turns opaque and flakes easily with a fork.
Most white fish, such as cod or haddock, has a mild, delicate, and slightly sweet flavor. Its subtle profile makes it an excellent base for various seasonings, herbs, citrus, and light sauces without being 'fishy' in taste.
white fish fillet is a versatile ingredient found in cuisines around the world. With 90 calories per 100g and 18.31 grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the protein category with complete nutrition information.
View all protein →Discover 4 recipes featuring white fish fillet with step-by-step instructions.
Browse recipes →Fresh white fish fillets should be stored in the coldest part of your refrigerator and are best used within 1 to 2 days of purchase. For longer storage, you can freeze the fillets for up to 6 months if they are wrapped airtight.
Fresh fish should have a mild, clean scent; a strong, sour, or ammonia-like odor is a clear sign of spoilage. Additionally, the flesh should be firm and moist; if it feels slimy or looks dull and yellowish, it should be discarded.
Yes, you can cook white fish directly from frozen using methods like baking, steaming, or poaching, though it will take about 50% longer to cook through. For the best texture and even cooking, it is generally recommended to thaw the fillets in the refrigerator overnight first.
