Whiting Fillets with Garlic Butter
Whiting fillets with garlic butter is a classic, simple seafood dish featuring tender, mild white fish fillets pan-seared or baked and finished with a rich sauce of melted butter, minced garlic, and often fresh herbs like parsley. It's a popular preparation in coastal cuisines, particularly in the United Kingdom and the United States, where whiting is an abundant and affordable catch.
🍽️ Nutrition at a glance
This dish is a high-protein, low-carbohydrate meal, with the primary nutrients coming from the lean fish and the healthy fats in the butter. A typical serving provides a good source of vitamin B12, selenium, and phosphorus, with a calorie count roughly between 250-350 kcal depending on the amount of butter used.
Nutrition breakdown
| Calories | 310 kcal |
| Protein | 34 g |
| Carbs | 1 g |
| Fat | 18 g |
| Fiber | 0 g |
| Sugar | 0 g |
| Sodium | 320 mg |
| Vitamin B12 | 2.4 µg |
| Selenium | 40 µg |
| Phosphorus | 280 mg |
| Niacin (B3) | 4.5 mg |
| Vitamin D | 1.2 µg |
| Potassium | 420 mg |
| Magnesium | 45 mg |
| Omega-3 (EPA+DHA) | 0.3 g |
Per 1 fillet (about 150 g) with sauce · estimated, varies by recipe
💡 What's interesting
Whiting is a sustainable and often overlooked fish, making this dish an eco-friendly choice. The combination of garlic and butter is a timeless flavor base that elevates the delicate sweetness of the whiting without overpowering it.
