While oily fish are unanimously celebrated for their legendary richness in omega-3s, white fish, which are low in fat, often represent the perfect options for eating light and balanced. So which ones should we consume? Here is our list of white fish to put on your plate …
The white fish are (usually) low in calories, but they are also rich in nutrients and good for you. You still have to know which fish to include in this category.
White fish vs. fatty fish
While oily fish are characterized by their content of (good) fats rich in omega-3, white fish contain little fat (3% maximum), which makes them ideal options for a balanced diet.
In addition, they are very digestible, which prevents heaviness in the stomach: no post-meal pump stroke if you put them on your lunch menu!
White fish have very good reputation because they are healthy and nutritious, but do you know the list of white fish? This can be very helpful if you want to include them in your diet to increase your intake of non-calorie protein.
We could retain many species in our list of preferred white fish. Among most used in the kitchen, let’s name cod, whiting, hake, sea bass, pollock, hake or even haddock.
The list of white sea fish
Let’s start with the white seawater fish, we will continue later by telling you about freshwater white fish (lakes or rivers).
Hake
Hake is one of the most popular white fish, providing B vitamins, carbohydrates and little protein, so it is ideal for the youngest and for those looking for a light and delicious alternative.
Grouper
Grouper is a fish rich in vitamin B, E, protein, and minerals, making it a healthy choice that also has very few bones, making it ideal for children. Grouper cooked in the oven, a la plancha or accompanied by delicious mushrooms, is an excellent choice.
Whiting
Whiting is an excellent fish to eat as part of a healthy diet. It is an excellent source of minerals and vitamin B12. You can prepare it cooked, with white wine, or fried, one of the most popular recipes.
Beware of confusion because it is called “hake” in the Mediterranean, hence the risk of error with real hake. Another source of confusion: on the stalls, the fillet of whiting can easily be confused with the fillet of haddock.
Cod
The term cod also refers to what you know as “common cod”. In the list of white fish, it is certainly the most consumed in Spain and Portugal because its flesh is delicious. Cod is rich in vitamins and omega-3s, beneficial for your health and helps take care of your heart.
With only 105 kcal / 100 g and less than 1% fat, cod is a dietary food. It is also rich in protein. It is rich in niacin (vitamin B3 or PP) and vitamin B12.
Pollock (saithe)
the Colin can refer to several different species of Gadiformes fish. Today we are talking to you about the saithe, it is a fish that can measure more than 1.3 and it can live almost thirty years.
Sea bream
Another popular white fish that is widely eaten is sea bream, a perfect alternative to bake, fried, or on the plancha. It is rich in omega 3 and 6 and protein, in addition to being very easy to digest and very low in calories. Its large amount of meat makes it an excellent choice for most fish lovers with a big appetite.
Sole
Sole is a fish that provides a generous supply of vitamin B and iodine, making it a very healthy alternative. One of the most classic ways to consume it is in the oven although it is also often done with various sauces, fried or steamed, ideal for healthier meals.
White freshwater fish
In our list of white fish, we should not neglect the species of rivers or lakes. We have chosen three rather common ones but we could have added other herbivorous white fish such as bleak, gudgeon, tench, bream, barbel, crucian carp …
We could also have included fierce predators such as pike, pike perch, perch (all three very popular in gastronomy) or terrible and gigantic catfish (little used in cooking because of its muddy taste).
Carp
The term carp refers to the common carp. This fish has a long dorsal fin with a wavy upper edge.
Roach
The size of this fish varies between 10 and 30 cm, it is found in Europe and Asia. Its Latin name is Rutilus (red) refers to the color of its fins. This fish is known to fishermen because it delivers a fierce battle when fishing.
Monkfish
Although the monkfish is on our list of white fish, it is one of the most caloric. However, its calcium intake makes it an excellent source of nutrients, also offering protein and vitamin B9. It is therefore an excellent nutritional alternative. Monkfish are usually eaten baked, a la plancha or in a sauce, these three options being delicious.