Baked Whiting with Lemon and Herbs
Baked Whiting with Lemon and Herbs is a light, flavorful dish featuring delicate white fish fillets seasoned with fresh herbs like parsley and dill, then baked with bright lemon slices. It's a classic preparation often found in Mediterranean and coastal European cuisines, emphasizing simplicity and fresh ingredients.
🍽️ Nutrition at a glance
This dish is high in protein and low in carbohydrates and fat, making it a lean, nutrient-dense meal. It provides essential nutrients like omega-3 fatty acids, vitamin D, and selenium, with a rough calorie count of around 200-250 kcal per serving.
Nutrition breakdown
| Calories | 220 kcal |
| Protein | 26 g |
| Carbs | 2 g |
| Fat | 12 g |
| Fiber | 0.5 g |
| Sugar | 0.5 g |
| Sodium | 300 mg |
| Vitamin D | 2.5 mcg |
| Selenium | 35 mcg |
| Vitamin B12 | 2.8 mcg |
| Phosphorus | 250 mg |
| Niacin (B3) | 5 mg |
| Omega-3 (EPA+DHA) | 0.5 g |
| Potassium | 350 mg |
| Magnesium | 30 mg |
Per 1 fillet (150 g) · estimated, varies by recipe
💡 What's interesting
Whiting is an underutilized, sustainable fish that's often overshadowed by more popular species, but it offers a mild, sweet flavor that pairs beautifully with herbs and citrus. Nutritionally, it's an excellent source of high-quality protein while being low in calories, supporting heart and bone health.
