Pan-Fried Whiting with Tartar Sauce
Pan-Fried Whiting with Tartar Sauce is a classic seafood dish featuring delicate, mild white fish fillets that are lightly coated and pan-fried until golden, served with a creamy, tangy tartar sauce. The dish typically uses whiting fillets, a light breading or flour coating, butter or oil for frying, and a sauce made from mayonnaise, pickles, capers, and lemon. It is a popular coastal or home-style meal, particularly common in British, Irish, and American seafood cuisine.
🍽️ Nutrition at a glance
This dish is a good source of lean protein and healthy fats, with moderate calories. It provides key nutrients like omega-3 fatty acids, vitamin B12, selenium, and phosphorus, with a rough calorie ballpark of 350-450 kcal per serving.
Nutrition breakdown
| Calories | 380 kcal |
| Protein | 28 g |
| Carbs | 12 g |
| Fat | 24 g |
| Fiber | 1 g |
| Sugar | 2 g |
| Sodium | 520 mg |
| Vitamin B12 | 2.5 µg |
| Selenium | 30 µg |
| Phosphorus | 250 mg |
| Omega-3s | 0.5 g |
| Niacin (B3) | 4 mg |
| Vitamin D | 1.2 µg |
| Potassium | 320 mg |
| Magnesium | 35 mg |
Per 1 fillet with sauce (180 g) · estimated, varies by recipe
💡 What's interesting
Whiting is an underutilized, sustainable fish that's high in protein and low in mercury, making it a nutritious choice. The tartar sauce adds a classic, flavorful contrast that balances the fish's mildness, a pairing that's become a staple in casual seafood dining.
