Whiting in Cornmeal
Whiting in Cornmeal is a classic Southern American dish where mild, flaky whiting fillets are coated in seasoned cornmeal and pan-fried until golden and crispy. It typically features fresh or frozen whiting, yellow cornmeal, salt, pepper, and sometimes paprika or garlic powder, cooked in oil or butter. This preparation is a staple in coastal Southern cuisine, particularly in states like South Carolina, Georgia, and Louisiana.
🍽️ Nutrition at a glance
This dish is a high-protein, moderate-carb meal, providing essential nutrients like selenium, phosphorus, and B vitamins from the fish, along with iron and fiber from the cornmeal coating. A typical serving contains roughly 250-350 calories, depending on the amount of oil used for frying.
Nutrition breakdown
| Calories | 290 kcal |
| Protein | 22 g |
| Carbs | 18 g |
| Fat | 14 g |
| Fiber | 2 g |
| Sugar | 1 g |
| Sodium | 380 mg |
| Selenium | 34 mcg |
| Phosphorus | 210 mg |
| Niacin (B3) | 4.2 mg |
| Vitamin B12 | 2.1 mcg |
| Iron | 1.8 mg |
| Magnesium | 35 mg |
| Zinc | 1.1 mg |
| Potassium | 290 mg |
Per 1 fillet (about 120 g cooked, including coating) · estimated, varies by recipe
💡 What's interesting
Culturally, this dish reflects the resourceful cooking traditions of the American South, where affordable, plentiful fish like whiting were made flavorful and satisfying with simple pantry staples. Nutritionally, the cornmeal crust adds a satisfying crunch and whole-grain nutrients while keeping the dish lighter than heavier batters.
