Whitefish: A Sustainable and Nutrient-Rich Fish

Whitefish is a freshwater fish that is found in North America and Europe. It is a member of the salmon family, and it is closely related to trout and char. Whitefish is a popular food fish, and it is often used in sushi, sashimi, and ceviche.

Whitefish is a good source of protein, omega-3 fatty acids, and vitamins and minerals. A single 3-ounce serving of whitefish contains:

  • 265 calories
  • 38 grams of protein
  • 12 grams of fat
  • 0 grams of carbohydrates
  • 0 grams of fiber
  • 0 grams of sugar

Whitefish is also a good source of vitamins and minerals, including:

  • Vitamin D
  • Vitamin B12
  • Selenium
  • Potassium
  • Magnesium

Whitefish is a sustainable choice, as it is a low-impact fish that is not overfished. The whitefish population is stable, and it is not threatened by overfishing or habitat loss.

Benefits of Eating Whitefish

There are many benefits to eating whitefish. Whitefish is a good source of protein, which is essential for building and repairing tissues. Whitefish is also a good source of omega-3 fatty acids, which are important for heart health. Omega-3 fatty acids have been shown to reduce the risk of heart disease, stroke, and cancer.

In addition to protein and omega-3 fatty acids, whitefish is also a good source of vitamins and minerals. Vitamin D is important for bone health, and vitamin B12 is important for nerve function. Selenium is a powerful antioxidant that helps protect cells from damage, and potassium is important for blood pressure control.

How to Cook Whitefish

Whitefish is a versatile fish that can be cooked in a variety of ways. It can be baked, broiled, fried, or grilled. Whitefish is also a good fish to use in soups and stews.

Here is a simple recipe for baked whitefish:

Ingredients:

  • 1 pound whitefish fillets
  • 1 tablespoon olive oil
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1 lemon, sliced

Instructions:

  1. Preheat oven to 375 degrees F (190 degrees C).
  2. Place whitefish fillets on a baking sheet lined with parchment paper.
  3. Drizzle with olive oil and season with salt and pepper.
  4. Top with lemon slices.
  5. Bake for 15-20 minutes, or until fish is cooked through.

Conclusion

Whitefish is a sustainable and nutrient-rich fish that is a great addition to any diet. It is a good source of protein, omega-3 fatty acids, and vitamins and minerals. Whitefish is also versatile and easy to cook, making it a great choice for busy families.

How many calories are in Whitefish?

Each 1 fillet of Whitefish contains 265 calories.

Whitefish Nutritional Information

Nutrient Amount per 1 fillet (154g)
Calories 265 Calories
Protein 38g
Fat 12g
Saturated Fat 1.8g
Cholesterol 0.119mg
Carbohydrates 0g
Dietary Fiber 0g
Sugar g
Sodium 0.1mg
Potassium 0.6252mg
Calcium 0.051mg
Iron 0.0007mg