Whitefish Recipes and Cooking

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Whitefish Information

are freshwater fish related to salmon, although, unlike other Salmonidae, their flesh is white. They live in cold streams and deepwater lakes in the northern United States, Canada, and Europe, where they feed on plankton, mollusks, insect larvae, and crustaceans. In his Narrative of a Journey Round the World, published in 1847, George Simpson describes whitefish as “one of the most delicious of the finny tribe, having the appearance and somewhat the flavor of trout.”

Varieties

Lake whitefish are caught commercially in the Great Lakes and Canada, and their high quality roe is sold under the name “golden whitefish caviar.” Cisco (also called chub, lake herring, and tullibee) are a smaller, bonier fish, often sold smoked.

Buying and storing tips

Quality whitefish is easy to recognize. Fresh whitefish never smells fishy; it smells fresh like the ocean. The eyes should appear bright and clear, almost alive. The gills should be reddish, and the skin moist and with tightly adhering, shiny scales. Fresh whitefish flesh will give slightly when you press it with a finger, then spring back into shape. When choosing whitefish steaks or fillets, whether they’re fresh or previously frozen, look for moist, translucent (never dried out) flesh. Keep whitefish cool on the trip from the market to your house. Never let it stay unrefrigerated for long.

To store whitefish, remove packaging, rinse fish under cold water, and pat dry with paper towels. Fish deteriorates when it sits in its own juices, so place it on a cake rack in a shallow pan filled with crushed ice. Cover with cling wrap or foil and set in the coldest part of the refrigerator. will store well this way for up to two days.

When well-wrapped, whitefish can be frozen for up to two months in a refrigerator freezer compartment and three to four months in a deep-freeze. Use lined freezer paper and wrap fish tightly from head to tail with at least two layers of paper. To thaw slowly, unwrap, place in a pan, cover, and leave for 24 hours in the refrigerator. To thaw more quickly, place the whole fish (in a watertight plastic bag) in a sink with cool running water, allowing about 1/2 hour per pound (454g). For fastest thawing, use the defrost cycle of your microwave, allowing 2 to 5 minutes per pound (454g), with equal standing time in between zaps.

Availability

are available year-round, but peak season coincides with the winter months.

Preparation, uses, and tips

The secret to successful whitefish cookery is to not overcook it. Whichever of the following cooking methods you choose, your whitefish will be cooked when its flesh becomes opaque yet is still moist on the inside.

Baking

Place whitefish in a greased baking dish. Brush with melted butter or oil and season with salt and pepper, or cover with a piquant sauce. Bake in a preheated 450°F (230°C) oven until flesh is opaque but still moist, about 10 minutes per inch (about 2.5cm) of thickness.

Grilling

Place whitefish on perforated foil on a grill about 4 inches (about 10cm) over hot coals. Baste frequently and turn once halfway through cooking period. Because whitefish is lean compared to other high-protein foods, it does not exude a lot of self-basting fat. Be sure all grills, baskets, racks, and foil are well-oiled to ensure easy handling of whitefish while barbecuing. Marinating and frequent basting will keep whitefish moist and flavorful. The fish is done when the flesh is opaque but still moist.

Broiling

Place seasoned and/or marinated whitefish on well-greased broiler pan. Broil under preheated broiler 4 to 5 inches (about 10 to 12.5cm) from heat. Fish is done when flesh is opaque but still moist.

Pan frying

Coat whitefish fillets with seasoned flour or crumbs and fry in a small amount of hot butter or oil, turning once halfway through cooking time.

Poaching

Bring poaching liquid, consisting of water, broth, and herbs and spices, to a simmer. Slip whitefish in, then cover the pan and keep liquid at a simmer for about 8 minutes per inch (about 2.5cm) of thickness.

Steaming

Place whitefish on a greased, perforated rack over 1 to 2 inches (about 2.5 to 5cm) of rapidly boiling water. Cover with a tight-fitting lid and keep water at a constant boil through cooking time.

Nutritional Highlights

, 1 fillet (5.4 oz.) (153g) (cooked, dry heat)
Calories: 265
Protein: 37.6g
Carbohydrate: 0.0g
Total Fat: 11.5g
Fiber: 0.0g
*Excellent source of: Selenium (24.9), and Niacin (5.9mg)
*Good source of: Magnesium (64.7mg), and Zinc (1.9mg)

*Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the Recommended Daily Value.

When cooked (dry heat), whitefish (mixed species) provides 1.847 grams of omega-3 fatty acids, derived from EPA (0.406g), DHA (1.206g), and ALA (0.235g), per 100 grams of whitefish (mixed species).

Health benefits and concerns

Health benefits and concerns for fish and seafood
Many health benefits and concerns associated with this food are applicable to other fish and seafood. Read about health benefits and concerns for fish and seafood for a full description.

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The information presented in Foodnotes is for informational purposes only and was created by a team of U.S. registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications.