Pan-Fried Whiting with Lemon Butter
Pan-Fried Whiting with Lemon Butter is a classic, light seafood dish featuring delicate, flaky whiting fillets cooked until golden and topped with a bright, tangy lemon butter sauce. It typically uses simple ingredients like whiting, butter, lemon juice, and seasonings, and is a popular preparation in coastal cuisines, particularly in the United States and Europe.
🍽️ Nutrition at a glance
This dish is a high-protein, low-carbohydrate meal, with the primary nutrients being lean protein from the fish and healthy fats from the butter. A typical serving provides around 300-350 calories, along with essential vitamins like B12 and minerals such as selenium.
Nutrition breakdown
| Calories | 320 kcal |
| Protein | 32 g |
| Carbs | 1 g |
| Fat | 20 g |
| Fiber | 0 g |
| Sugar | 0.5 g |
| Sodium | 280 mg |
| Vitamin B12 | 2.5 mcg |
| Selenium | 35 mcg |
| Phosphorus | 250 mg |
| Niacin (B3) | 4 mg |
| Potassium | 380 mg |
| Omega-3 (EPA+DHA) | 0.5 g |
| Vitamin D | 1.5 mcg |
| Magnesium | 40 mg |
Per 1 fillet with sauce (approx. 150 g) · estimated, varies by recipe
💡 What's interesting
Whiting is a sustainable and affordable white fish often used in traditional fish and chips, but this preparation elevates it with a simple yet elegant sauce. Nutritionally, it's a great source of omega-3 fatty acids, which support heart and brain health.
