Baked Whiting with Herbs
Baked Whiting with Herbs is a light, flavorful seafood dish featuring tender whiting fillets seasoned with fresh herbs like parsley, dill, and thyme, then baked until flaky. It's a simple, elegant preparation common in coastal cuisines, particularly in parts of Europe and North America.
🍽️ Nutrition at a glance
This dish is high in protein and low in carbohydrates and fat, making it a lean, nutrient-dense meal. A typical serving provides a good source of omega-3 fatty acids, selenium, and B vitamins, with a calorie count roughly between 200-250 kcal.
Nutrition breakdown
| Calories | 220 kcal |
| Protein | 36 g |
| Carbs | 1 g |
| Fat | 8 g |
| Fiber | 0.5 g |
| Sugar | 0 g |
| Sodium | 350 mg |
| Selenium | 40 mcg |
| Vitamin B12 | 2.5 mcg |
| Niacin (B3) | 5 mg |
| Phosphorus | 300 mg |
| Potassium | 400 mg |
| Magnesium | 40 mg |
| Omega-3 (EPA+DHA) | 0.5 g |
Per 1 fillet (150 g) · estimated, varies by recipe
💡 What's interesting
Whiting is a sustainable, often underutilized fish that's prized for its mild, sweet flavor and delicate texture, making it a perfect canvas for herb infusions. Nutritionally, it's an excellent source of lean protein and essential minerals while being naturally low in mercury compared to larger predatory fish.
