Protein
whitefish fillets.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
lake whitefish fillets
SERVING
CALORIES
134
PROTEIN
19.1g
CARBS
0g
FAT
5.9g
FIBER
0g
This ingredient is flagged as naturally gluten-free. Per 100 g, it provides 0.10 µg of vitamin K.
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories134kcal—
Protein19.1g38%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat5.9g8%
Saturated fat0.91g5%
Cholesterol60mg20%
Water72.8g—
MINERALS
Sodium51mg2%
Potassium317mg7%
Calcium26mg2%
Iron0.37mg2%
Magnesium33mg8%
Phosphorus270mg22%
Zinc0.99mg9%
Copper0.07mg8%
Manganese0.07mg3%
Selenium12.6µg23%
VITAMINS
Vitamin A36µg4%
Vitamin C0mg0%
Vitamin D12µg60%
Vitamin E0.20mg1%
Vitamin K0.10µg0%
Thiamin (B1)0.14mg12%
Riboflavin (B2)0.12mg9%
Niacin (B3)3.0mg19%
Pantothenic acid (B5)0.75mg15%
Vitamin B60.30mg18%
Folate (B9)15µg4%
Vitamin B121.0µg42%
%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 cup150g
1 tablespoon9g
1 oz28.4g
1 lb453.6g
1 piece140g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of lean, high-quality protein, essential for muscle repair, growth, and overall body function.
- ✓Rich in B vitamins, particularly Niacin (B3) and Vitamin B12, which support energy metabolism and nervous system health.
COOKING TIPS
In the kitchen.
- 1Whitefish is delicate and cooks quickly. A general guideline is to cook for 8-10 minutes per inch of thickness. The fish is done when it turns opaque and flakes easily with a fork.
- 2Pat fillets completely dry before cooking, especially for pan-searing, to ensure a good crust and prevent steaming.
- 3Its mild flavor pairs well with simple seasonings like lemon, dill, parsley, garlic, salt, and pepper. It's versatile for baking, broiling, pan-frying, and steaming.
- 4To prevent sticking, ensure your pan or grill is well-oiled and properly preheated before adding the fish.
STORAGE
Keep it fresh.
- For fresh fillets, store in the coldest part of the refrigerator (at or below 40°F / 4°C) and consume within 1-2 days of purchase.
- For long-term storage, wrap fillets tightly in plastic wrap and place in a freezer-safe bag. It can be frozen at 0°F (-18°C) for up to 6 months for optimal quality.
FAQ
Frequently asked questions.
How much protein is in whitefish fillets?
A 100g serving of whitefish fillets provides approximately 19.09 grams of high-quality protein. This makes it an excellent choice for muscle repair and growth while maintaining a relatively low calorie count of 134 calories.
Are whitefish fillets keto-friendly?
Yes, whitefish fillets are perfect for keto and low-carb diets as they contain 0g of carbohydrates. They provide a clean source of protein and moderate healthy fats without affecting ketosis.
Are whitefish fillets gluten-free?
Naturally, whitefish fillets are 100% gluten-free. However, if you are buying pre-packaged fillets that are breaded or battered, you must check the label as those coatings typically contain wheat flour.
How do you cook whitefish fillets?
Whitefish is versatile and can be baked, pan-fried, poached, or grilled. Because the fillets are often delicate, they cook quickly—usually in 6 to 10 minutes—and are finished when the flesh is opaque and flakes easily with a fork.
What do whitefish fillets taste like?
Whitefish has a mild, subtle flavor and a delicate, flaky texture. Unlike oilier fish like salmon, it does not have a strong 'fishy' taste, making it a great option for those who prefer lighter seafood dishes.
How long do whitefish fillets last in the fridge?
Fresh whitefish fillets should be stored in the coldest part of your refrigerator and are best consumed within 1 to 2 days. Always keep them tightly wrapped or in an airtight container to maintain freshness.
How can you tell if whitefish fillets have gone bad?
Spoiled whitefish will have a strong, sour, or ammonia-like odor rather than a mild ocean scent. You should also look for a slimy texture or dull, discolored flesh, which are clear indicators that the fish is no longer safe to eat.
