If you're looking for a low-calorie option for your next meal, you may want to consider baked or broiled whiting. A single ounce, with the bone removed after cooking, contains approximately 20 calories. This makes it an excellent choice for those watching their calorie intake.

Not only is whiting low in calories, it's also packed with nutritional benefits. This white fish is a great source of protein, vitamins B6 and B12, and minerals like phosphorus and selenium. It's also low in fat and high in omega-3 fatty acids, which have been linked to a variety of health benefits.

In this article, we'll explore everything you need to know about baked or broiled whiting, including how to prepare it, the recommended serving size, and tips for buying and storing it.

Discover the calorie count of 1 oz of baked or broiled whiting

As mentioned earlier, one ounce of baked or broiled whiting, with the bone removed after cooking, contains around 20 calories. This makes it an excellent choice for those looking for a low-calorie meal option.

How to prepare baked or broiled whiting

Preparing baked or broiled whiting is relatively easy. Here's a simple recipe to get you started: Ingredients: • 4-6 ounces of whiting fillets • Salt and pepper, to taste • 1 tablespoon of olive oil Instructions: 1. Preheat your oven to 425°F. 2. Drizzle a tablespoon of olive oil onto a baking sheet and spread it evenly. 3. Season the whiting fillets with salt and pepper, to taste. 4. Place the fillets on the baking sheet and bake for 10-15 minutes, or until the fish easily flakes with a fork. You can also broil the fillets for an additional 2-3 minutes for extra crunch.

The nutritional benefits of whiting

Whiting is not only low in calories, but it's also packed with nutritional benefits. For starters, it's a great source of protein, containing approximately 13 grams per 4-ounce serving. It's also rich in vitamins B6 and B12, both of which play a crucial role in maintaining a healthy nervous system. In addition, whiting is a good source of minerals like phosphorus and selenium. Phosphorus is essential for bone health, while selenium is a powerful antioxidant that helps to protect the body from harmful free radicals. Furthermore, whiting is low in fat and calories, making it an ideal food for those looking to lose weight or maintain a healthy weight. Additionally, whiting is high in omega-3 fatty acids, which have been linked to a variety of health benefits, including improved brain function and a reduced risk of heart disease.

Is whiting a healthy choice for your diet?

Yes, whiting is a healthy choice for your diet. It's low in fat and calories, making it an ideal option for those looking for a healthy meal option. Additionally, it's packed with beneficial nutrients like protein, vitamins, and minerals. It's worth noting that some people may be allergic to fish, including whiting. Symptoms of an allergy can range from mild to severe and may include hives, difficulty breathing or swallowing, and swelling of the lips, tongue, or throat. If you think you may have a fish allergy, be sure to speak with your doctor before consuming whiting or any other type of fish.

What are the different ways to cook whiting?

Whiting can be cooked in a variety of ways, including baking, broiling, grilling, and frying. Baking and broiling are two of the healthiest cooking methods as they require little or no added fat. Grilling is another healthy option, as long as you avoid charring the fish. If you do choose to fry whiting, it's best to use a heart-healthy oil like olive oil and avoid deep-frying.

What is the recommended serving size for whiting?

The recommended serving size for whiting is 4-6 ounces, or roughly the size of your palm. This serving size provides approximately 350-550 milligrams of omega-3 fatty acids, which is the daily recommended intake for most adults. It's important to note that portion control is key when it comes to maintaining a healthy weight and preventing overeating. Be sure to follow the recommended serving size and pair your fish with healthy sides like roasted veggies or a side salad.

Pairing ideas for whiting dishes

Whiting is a versatile fish that can be paired with a variety of sides and flavors. Here are a few ideas to get you started: • Roasted sweet potatoes and green beans • Brown rice and steamed broccoli • Quinoa and roasted carrots • Mixed greens salad with balsamic vinaigrette • Grilled asparagus and roasted cherry tomatoes

How to add flavor to baked or broiled whiting

Whiting has a mild, slightly sweet flavor that pairs well with a variety of seasonings and herbs. Here are a few ideas to add some flavor to your baked or broiled whiting: • Lemon and garlic • Fresh thyme and rosemary • Paprika and cumin • Dijon mustard and honey • Soy sauce and ginger When using herbs and seasonings, be sure to go easy on the salt as fish is naturally salty.

Is whiting safe for consumption?

Yes, whiting is safe for consumption. However, it's important to ensure that the fish is properly cooked to avoid the risk of foodborne illness. When preparing whiting, be sure to cook it to an internal temperature of 145°F, as recommended by the FDA. In addition, it's important to be mindful of the source of your fish. Whiting, like many other seafood products, can be contaminated with harmful chemicals like mercury and PCBs. To minimize your exposure to these toxins, be sure to choose wild-caught fish and avoid consuming fish that is high in mercury, such as shark or swordfish.

Tips for buying and storing whiting

When buying whiting, look for fillets that are moist, firm, and have a mild, slightly sweet smell. Avoid fillets that have a strong, fishy odor or are slimy to the touch. If you're not planning on cooking your whiting immediately, be sure to store it in the refrigerator at a temperature of 40°F or below. You can store fresh whiting in the fridge for up to two days, or in the freezer for up to six months. Be sure to thaw frozen whiting in the refrigerator overnight before cooking.