Baked Whiting with Lemon
Baked Whiting with Lemon is a simple, light seafood dish featuring tender, mild-flavored whiting fillets baked with fresh lemon slices, herbs, and a touch of olive oil. It's a classic preparation often found in coastal cuisines, particularly in the United Kingdom, Ireland, and parts of the United States, where whiting is a readily available and affordable fish.
🍽️ Nutrition at a glance
This dish is high in protein and low in carbohydrates and fat, making it a lean and nutritious option. A typical serving provides a good source of essential nutrients like selenium, vitamin B12, and phosphorus, with a calorie count generally ranging from 150 to 200 kcal.
Nutrition breakdown
| Calories | 180 kcal |
| Protein | 32 g |
| Carbs | 1 g |
| Fat | 5 g |
| Fiber | 0 g |
| Sugar | 0 g |
| Sodium | 120 mg |
| Selenium | 40 mcg |
| Vitamin B12 | 2.5 mcg |
| Phosphorus | 250 mg |
| Niacin (B3) | 5 mg |
| Potassium | 380 mg |
| Magnesium | 35 mg |
| Omega-3 (EPA+DHA) | 0.4 g |
| Vitamin D | 1.5 mcg |
Per 1 fillet (150 g) · estimated, varies by recipe
💡 What's interesting
Whiting is a sustainable and often underutilized fish, making this dish an eco-friendly choice. Nutritionally, it's a powerhouse of lean protein and omega-3 fatty acids, which are beneficial for heart and brain health.
