Know what’s on your plate
White fish
Calories & nutrition facts
cooked, average
Nutrition facts
Per 100 g% DV- Calories 114 kcal —
- Protein 22 g 44%
- Carbohydrate 0.3 g 0%
- Fat 2.7 g 4%
- Saturated fat 0.6 g 3%
- Fibre 0 g 0%
- Sodium 113 mg 5%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 8 µg 1%
- Vitamin C 0.51 mg 1%
- Vitamin D 1.9 µg 9%
- Thiamin (B1) 0.07 mg 6%
- Riboflavin (B2) 0.09 mg 7%
- Niacin (B3) 2.5 mg 16%
- Pantothenic acid (B5) 0.31 mg 6%
- Vitamin B6 0.23 mg 14%
- Folate (B9) 14.9 µg 4%
- Vitamin B12 2 µg 83%
Minerals
- Calcium 26.4 mg 2%
- Iron 0.44 mg 2%
- Magnesium 29.3 mg 7%
- Phosphorus 227 mg 18%
- Potassium 334 mg 7%
- Zinc 0.61 mg 6%
- Copper 0.05 mg 5%
- Manganese 0.04 mg 2%
- Selenium 30.1 µg 55%
- Iodine 64.7 µg 43%
Similar foods
- White fish filletin batter deep-fried in vegetable oil210 kcal / 100 g
- Coated white fishcooked, added fat191 kcal / 100 g
- White fish souphome-made80 kcal / 100 g
- Crumbed white fishpurchased frozen, cooked223 kcal / 100 g
- Fishaverage, deep-fried195 kcal / 100 g
- White meatcooked, average177 kcal / 100 g
- Saltwater whitefishcooked, drained, without oil, without salt125 kcal / 100 g
- Whitefishsaltwater, fresh104 kcal / 100 g
- Fried whitefishsaltwater, fried in oil, unsalted218 kcal / 100 g
- White sucker fishcooked, dry heat119 kcal / 100 g
Questions about White fish
How do you cook white fish without drying it out?
Bake fillets in a lightly oiled dish at 200 °C for about 10–15 minutes, depending on thickness; they’re ready when opaque and easy to flake. A little butter, lemon juice or stock in the dish helps keep them moist.
How can you tell whether white fish is fresh when buying it?
Look for firm, moist flesh with no dry edges, and a clean, mild smell rather than a strong fishy or sour one. Keep it chilled on the journey home and refrigerate it promptly.
How long can you keep white fish in the fridge?
Keep it covered in the coldest part of the fridge and cook it within 1–2 days of buying it. To keep it longer, freeze it in an airtight wrapping; thaw it in the fridge before cooking.
What goes well with white fish, and which dishes use it?
Lemon, parsley, dill, capers and a little butter work well with its mild flavour. Use it in fish pie, fishcakes, chowder or fish and chips; add delicate fillets near the end of a soup so they don’t break up.
Can you use white fish instead of salmon in a recipe?
Usually, but white fish is milder and often leaner, so it can cook more quickly and may need a little oil, butter or sauce to stay moist. Check it early and stop cooking as soon as it flakes easily.
What kinds of fish are called white fish?
White fish is a kitchen term for several mild-tasting fish with pale flesh, not one particular species. Cod, haddock, pollock and hake are common examples, and their texture and cooking time differ.
How do you make white fish safe to serve?
Cook it until the centre reaches 63 °C, or until the flesh is opaque and separates easily into flakes. Check carefully for bones, especially before serving it to a young child.
Source: ANSES–Ciqual (France) 26249 · per 100 g · carbohydrate per EU label, fibre excluded
