When a recipe calls for white fish, what does this mean and how do you choose the perfect white fish for your recipe? We will let you know in our latest blog below. Enjoy reading and please let us know if you have a hard time choosing the perfect seafood in our online store, we’d love to help you out! 

What is White Fish?

White fish is not a type of fish, it generally means mildly flavored, quick-cooking fish that usually isn’t very expensive. Popular kinds of white fish are halibut, cod, haddock, pollack and flat fish and these are great for frying, searing, using in soups and chowders, and baking.
Each type brings a unique set of nutrients to the table and has minute variations in taste and texture. However, most types of white fish are relatively low in fat yet high in protein and micronutrients like selenium, magnesium, phosphorus and potassium. 
Buying the right kind of fish can be a bit challenging. Your recipe might call for a specific type of fish or it may just have the very generic term: “white fish.” Fish can be very regional and as we have quite some different options to choose from, how do you shop for the correct type of fish? Here are a few pointers to help you buy the right one!

The Options!

The Cod

Cod is often considered one of the best white fish and has a dense, flaky texture. In addition to being relatively low in calories, cod is an excellent source of protein, selenium and vitamin B12.
A perfectly cooked piece of cod is moist, flaky, and firm. For a round fish, it’s on the more delicate side, and it is very mild-tasting and even a touch sweet. This is a great “gateway fish” for anyone who doesn’t love the way some seafood tastes. Ready to start cooking? Luckily, the world will never run out of cod recipes and you can find some on in our recipe collection. 

The Halibut

This type of brownish black and white fish is highly nutritious and jam-packed with protein, niacin, magnesium and phosphorus, along with an array of many other important micronutrients.
The largest flat fish, halibut is delicate in flavor but dense and meaty in texture, making it an outlier in this category. Nicknamed “the steak of seafood,” halibut is a popular fish with chefs and one of the pricier options. The skin is too tough to eat so make sure it is removed after cooking. Because it’s very lean, halibut is prone to drying out when overcooked, so keep an eye on your timing. Great ways to prepare halibut are on the grill or quickly seared and folded into tacos. 

The Haddock

Haddock is a type of saltwater fish that is closely related to cod. Besides being low in fat and calories, each serving of haddock is also brimming with protein, selenium, niacin, vitamin B12 and phosphorus.
You can swap haddock in for nearly any recipe that calls for cod, as the two are very similar in terms of taste and texture. However, haddock does have a slightly sweeter flavor, which makes it a great option for savory dishes. Haddock is also great if you are preparing fish and chips!

The Pollack

Have you ever had fish sticks? Then you’ve had pollock. Pollack is the most popular fish you’ve likely never heard of. Known for its versatility, “Snow White” pollock flakes beautifully and offers a lean texture and mild taste – that’s why you find it in family favorites such as Filet-O-Fish, fish sticks, and delicious fish tacos. 

This fish is high in protein, low in fat, has vitamin B12 off the charts, and boasts the highest amount of omega-3 fatty acids on this list.

The Flat Fish

It’s easy to get confused by the different types of Flatfish. They all look similar. They all taste great. What’s more, one man’s Sole is another man’s Flounder, and the names of Flatfish are often different in the ocean and on your plate. These types of fish typically run on the smaller side and the fillets are true to their name—they’re flat and thin. 

Benefits of White Fish

White fish is low in calories but loaded with protein, which makes it a great addition to a well-rounded weight loss diet. Protein can help curb cravings and boost weight loss by decreasing levels of ghrelin, which is the hormone that stimulates feelings of hunger.
Protein is also important for supporting muscle growth, tissue repair and immune function. In fact, a deficiency in this key nutrient can lead to stunted growth, anemia, vascular dysfunction and water retention, along with a laundry list of other symptoms.
Most types of white fish are also high in selenium, which is a compound that acts as an antioxidant to fight the formation of harmful free radicals and protect against chronic disease. Although the exact nutrient profiles can vary a bit between different types of fish, most varieties are also rich in vitamin B12, phosphorus, potassium and magnesium.

How Do you prepare white fish?

Whitefish is so easy to prepare and a great introduction for anyone eating fish for the first time! It can be delicate, so keep an eye on it while cooking so it is flaky vs. mushy (and it can go mushy in a matter of 30 seconds).
How to prepare: You can sauté or fry in an open pan in vegetable oil. Dust both sides with seasoned flour and sear in vegetable oil and a bit of butter (avoids burning the flour), foil it up for the grill or oven or simply put a lid on it and steam it with vegetables. 
For other seafood recipes, check out our recipe collection