Pacific Whiting Fish

In our family I remember growing up and eating very little meat, quite frankly never liked it all that much to be honest.  That is the exact reason why you won’t see a lot of meat dishes in my recipes.  I do however love fish!   There are many different kinds of fish that we’ve cooked and tried, but I never heard or saw the Whiting fish.  The  first thing that attracted me to buy it, was its price.  In comparison with other types of fish out there, it is actually one of the cheapest fish priced at only $4.99 per lb, so I decided to give it a try.

To my surprise despite this fish having a strong fishy smell,  it really tastes great.  It is very tender, juicy and light.  It’s fillets are small and thin, but also perfect enough for serving on individual plates.  However the famous phrase “You get what you pay for” made me do some research about it.  I went to whom I know best, my friend Google:)

         

What is Whiting fish?  Here is it’s definition according to encyclopedia of Britannica:

whiting,  (species Gadus, or Merlangius, merlangus), common marine food fish of the cod family, Gadidae. The whiting is found in European waters and is especially abundant in the North Sea. It is carnivorous and feeds on invertebrates and small fishes. It has three dorsal and two anal fins and a chin barbel that, if present, is very small. Its maximum length is about 70 cm (28 inches), and its colour is silvery with a distinctive black blotch near the base of each pectoral fin. Several species of the drum, or croaker, family (Sciaenidae) are also called whiting, among them the northern kingfish (Menticirrhus saxatilis).

How safe is to eat in comparison to other types of fish?  The National Resources Defense Council publishes a consumer guide on the levels of mercury in fish and identifies those that are either perilously low in numbers or caught using environmentally destructive methods. Whiting is listed as a fish to enjoy, among those with the lowest mercury levels. The National Marine Fisheries Service reports that Pacific whiting is both abundant and being harvested sustainably.

Is it high in Omega-3s?  In general, fatty fish make better sources for beneficial compounds such as omega-3 fatty acids than lean fish do. A serving of whiting contains only 1.69 g fat, compared to the 13 to 18 g fat found in salmon and mackerel. While whiting aren’t a good choice for the two servings of omega-3s suggested by doctors, it does provide other benefits. Whiting’s low overall fat content means that the fish isn’t high in unhealthy saturated fat. If you are watching your calories, whiting may make a more desirable choice than oily fish. Providing 24 g protein, whiting has 116 calories, compared to salmon and mackerel, which have about the same amount of protein but are at least 100 calories higher. Whiting also provides about half of your daily value, or DV, for selenium and vitamin B-12, and at least 10 percent of the DV for phosphorus, potassium and B-6. With 6 percent of your DV for calcium, whiting is also higher in the crucial mineral than salmon or mackerel.

Sources:

1.  Is whiting fish good to eat?   http://www.livestrong.com/article/532042-is-whiting-fish-good-to-eat/#ixzz2XEBVbmSg.  Retrieved on June 25, 2013

2. Graphic. But what fish can I eat?  http://www.sierraclub.org/sierra/201111/Whatfish_graphic.pdf.  Retrieved on June 25, 2013

 

There are numerous recipes out there how to cook this fish.  You can bake it, grill it, fry it, poach it or even steam it…it is all up to you.  I’ve tried this fish once pan fried and it was very good, so I am following the same recipe again now to share with all of you.

Ingredients:

1 lb of Whiting Fish Fillets

3 Table Spoons of Fish Seasoning of your choice

1 Cup of Flour

2 Eggs

1/2 of Cup of Vegetable Oil

Salt, Pepper and Dried Parsley to Taste

 

 

How to Cook Whiting Fish:

1.  Wash your fish fillets and then prepare you ingredients.  Break your eggs, wisk them well and pour it in a flat shallow dish.  Add your flour in the other dish.

2.  Rub your fish seasoning all around your fish fillet and place in in your dish filled with flour.  I used Rufus Teague Fish Rub that I purchased earlier from TJMaxx as my fish seasoning.

3.  Heat up your pan and add some vegetable oil, then coat your fish in flour on all sides.

 

 

4.  Then dip your fish fillet in eggs, your hands can get sticky so use a fork or a tongs to help you.

 

5.  Fry your fish fillet on both sides until golden brown, add more vegetable oil if necessary so your fish wouldn’t stick to the pan.   It should take approximately 4-5 minutes on each side.

6.  This is how your fish should look once it’s ready.

7.  I also prefer to clean the pan 2-3 times during the process to let the fish cooks evenly and not burn.  Use your tongs and a wet bounty napkin to help you wipe of your pan.

8.  Now your fish is ready!  Enjoy it with any sides of your choice or a fresh salad!  Let me know what you think:)

Love,