Grilled Whiting with Lemon and Herbs
Grilled Whiting with Lemon and Herbs is a simple, elegant seafood dish featuring delicate white whiting fillets, marinated in fresh lemon juice, olive oil, and aromatic herbs like parsley, dill, or thyme, then cooked on a grill or grill pan. It's a popular preparation in coastal cuisines, particularly in the Mediterranean and parts of the United Kingdom, where fresh, light flavors are used to highlight the mild, sweet taste of the fish.
🍽️ Nutrition at a glance
This dish is high in protein and low in carbohydrates and fat, making it a lean, heart-healthy option. A typical serving provides a good source of omega-3 fatty acids, vitamin B12, selenium, and phosphorus, with a calorie count roughly between 150-200 kcal.
Nutrition breakdown
| Calories | 180 kcal |
| Protein | 30 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 |
| Potassium | 300 mg |
| Niacin (B3) | 3.5 mg |
| Omega-3s | 0.5 g |
Per 1 fillet (150 g) · estimated, varies by recipe
💡 What's interesting
Whiting is an underutilized, sustainable fish choice often overshadowed by more popular species, making it an environmentally friendly option. Nutritionally, its high protein-to-calorie ratio and abundance of minerals like selenium support immune function and thyroid health.
