White fish: what types are there, how to choose fresh and frozen, and what to cook with it

White fish is not a biological term, but rather a culinary one. It refers to various species of sea and freshwater fish whose flesh is white or very light in color after cooking. This characteristic is due to a reduced content of the protein myoglobin, which is responsible for storing oxygen in the muscles. Myoglobin levels directly depend on the fish's lifestyle: the more active the species and the more oxygen it requires for long migrations, the redder the flesh. Many white fish species, especially those found near the bottom, are sedentary and do not require much oxygen.

The food supply also influences the color of the meat. Redfish often feed on pigment-rich crustaceans, while whitefish primarily eat small fish, worms, algae, and insects that don't color their meat.

Popular types of white fish include:

• Codfish: cod, pollock, hake, haddock, and navaga. They have dense, flaky meat and a neutral flavor. This is the most affordable and versatile group.
• Flounder: flounder, halibut. Bottom-dwelling fish with tender, fatty meat.
• Perch: pike-perch, sea bass, zander. These fish have low-fat meat, making them ideal for dietary use.
• Cyprinids: carp, common carp, and bream. They can have a characteristic silty flavor, making them better suited for baking, frying, and making cutlets. The exception is bream, which is often used for salting (drying) and smoking.

Types of white fish

For culinary convenience, white fish are usually classified as:

• by habitat - river and sea;
• by body shape - flat and round.

Whitefish form the basis of the global fishery. They typically have a more neutral flavor and a less pronounced muddy odor. These include flounder, halibut, tilapia, all codfish (haddock, hake, pollock, saithe, and cod), sea bass, wolffish, and so on.

River and freshwater white fish often have a more vibrant, distinctive flavor with a slight, muddy aroma. These include pike-perch, pike, perch, bream, tench, carp, burbot, and so on.

The main difference between flatfish and round whitefish is anatomy: flatfish (flounders) lie on their sides, their eyes are on one side of their heads, and their bodies are very flattened. Round fish have a classic spindle-shaped body.

Flatfish are sedentary and perfectly camouflage themselves against the background (sand or mud). Roundfish swim in the water column or near the bottom, so they have better muscle development and less fat. This group includes cod, haddock, pollock, hake, navaga, pike-perch, and others.

Nutritional value

White fish is one of the most balanced and nutritious animal products. Nutritional value varies by species, but the average values ​​for 100 grams of raw fillet are as follows:

• Caloric content: from 70 to 100 kcal
• Proteins: up to 20 g
• Fats: from 0.5 to 2.5 g
• Carbohydrates: 0 g

White fish is rich in micronutrients often lacking in other foods, primarily iodine and selenium.

The health benefits of white fish

Due to its low calorie content, high amount of easily digestible protein, vitamins and valuable microelements, white fish is a healthy product that is included in most sports, therapeutic and restorative diets.

White fish contains polyunsaturated Omega-3 fatty acids (EPA and DHA), which, when consumed regularly, have a pronounced cardioprotective effect: they prevent the formation of atherosclerotic plaques on the walls of blood vessels and normalize blood pressure.

White fish protein is 95–98% digestible and contains a full complement of essential amino acids, which are critical for maintaining muscle mass and synthesizing enzymes and hormones. Unlike meat protein, fish protein doesn't require a significant amount of bile for digestion, significantly reducing the burden on the gastrointestinal tract.

White fish (especially lean ones) is the richest source of iodine. Just 100 grams of pollock fully covers an adult's daily requirement for this trace element, which regulates thyroid function. White fish fillet also contains optimal amounts of calcium and phosphorus to maintain healthy bones, hair, and teeth, while B vitamins help combat anemia and chronic fatigue.

Harm and contraindications

Despite its status as a healthy and dietary product, white fish can be dangerous in some cases. These risks are primarily related to individual intolerance and improper harvesting, storage, and preparation techniques.

• Fish and other seafood are considered quite strong allergens. This is due to a special protein called parvalbumin, which is not destroyed even by heat treatment. People with severe allergies should consult a doctor before consuming white fish.
• River and some types of marine white fish can be infected with opisthorchiasis or anisakiasis, so many professional chefs strongly recommend flash freezing all fish.
• Fish caught in ecologically unfavorable areas or raised on farms using antibiotics and growth promoters can cause damage to the liver and nervous system. Both whole fish and, especially, fillets, should be purchased only from reputable sellers who have all the necessary sanitary documents and quality certificates.
• White fish is a perishable product. Bacteria begin to multiply within a few hours at room temperature, which can lead to food poisoning. Before purchasing, be sure to inspect the fish, check the gills and eyes, smell the fish, and check the expiration date. If you have any doubts about the quality or freshness of the product, refuse to purchase it and don't risk your health.

How to choose quality white fish

When purchasing whole chilled or frozen white fish, look for the following markers:

• The eyes should be glassy-clear, bulging, and shiny. Cloudy, sunken, or film-covered eyes indicate the fish is stale.
• The gills are bright red or pink, without mucus or a dull gray or brown coating.
• Scales should be tightly attached to the body, moist, and shiny. Slight shedding of scales is only acceptable in tench and some other freshwater fish.
• The fish smells fresh and pleasant. Any strong ammonia or hydrogen sulfide notes indicate the onset of decomposition.

Tips for storing and defrosting correctly

If you bought a whole, uncut fresh or chilled fish, gut it and remove the gills as soon as possible. Bacteria thrive in the guts. You can leave the scales on as they act as a natural barrier. Wrap the fish in parchment paper and then place it in a container. This will prevent microorganisms from growing on the surface. Avoid using plastic bags, as condensation forms very quickly. Store the fish at 0 to 2°C (32 to 37°F) (usually the coolest area at the back of the refrigerator) for no longer than 1 to 2 days.

At temperatures of –18°C and below, white fish retains its shelf life for 3 to 6 months, and when flash-frozen (–35°C), it can last up to 1 year. Vacuum-packed fish can be stored longer, as the absence of oxygen slows fat oxidation, but after opening, its shelf life is reduced to the standard.

The gentlest way to preserve the texture of lean white fish is to thaw it slowly. This can be done in the refrigerator or in a container of cold water. Never leave fish to thaw at room temperature, as this can cause pathogenic bacteria to grow on its surface.

How to cook white fish deliciously: general principles

Many types of white fish are low in fat, so the risk of a dry and tasteless dinner increases. To preserve the juiciness and enhance the delicate flavor, follow these basic principles.

• Before cooking, pat the fillets dry with paper towels on all sides. Add salt only before grilling or even after cooking.
• Keep an eye on the timing—white fish cooks very quickly. Once the internal temperature at the thickest point reaches 118–122°F (48–52°C), the fish is ready. At this point, the meat is translucent, easily separates into large flakes, and remains juicy. At 140°F (60°C), the fillet is dry, fibrous, and rubbery.
• For a crispy crust, place the white fish fillet in a well-heated frying pan and leave it undisturbed for at least 3–4 minutes. Once the skin is set and nicely browned, it will easily peel off the metal.
• When baking fish in the oven, use foil or parchment paper. This will protect the fillet from drying out.

Breakfast: Baked Pollock with Vegetables

Start your day with a hearty pollock and vegetable casserole and see how wonderful this simple and budget-friendly white fish can be. Paired with onions, tomatoes, peppers, and a sour cream sauce, it turns into a tender dish that stays delicious even after cooling. Incidentally, you can assemble the casserole in disposable aluminum pans. Simply layer all the ingredients (except the sauce), wrap tightly in plastic wrap, and store in the freezer.

55 minutes

To prepare 4 servings you will need:

• pollock fillet - 600 g
• medium-sized tomatoes - 400 g
• cream 10% - 250 ml
• onions - 200 g
• carrots - 200 g
• sweet pepper - 200 g
• sour cream 30% - 100 g
• hard or semi-hard cheese - 100 g
• vegetable oil (refined)
• freshly ground black pepper
• salt
• Cut the pollock fillet into 3 cm thick slices. Grease a baking dish with a diameter of 24–26 cm with vegetable oil, place the fish in it, add a little salt and pepper.
• Slice the onion into half rings and spread evenly over the pollock. Grate the carrots coarsely, cut the bell pepper into strips. Slice the tomatoes, and grate the cheese.
• Place carrots and peppers in an even layer in the pan with the fish and onions, place tomato slices on top, add a little salt, and sprinkle with cheese.
• Whisk the sour cream and cream until smooth, season with salt and pepper to taste. Pour the resulting sauce over the pollock, vegetables, and cheese and bake in an oven preheated to 190°C (350°F) for approximately 40 minutes.
• Before serving, cool the pollock slightly in sour cream, then use a spatula to arrange it on portioned plates, sprinkle with chopped herbs if desired, and serve.

Helpful advice

If you want to freeze the casserole raw for future use, you'll need to sauté the onion. It's best to freeze the finished dish in a sealed bag or airtight container.

Snack: Quick fish pate

If you've got pieces of salted, smoked, or baked fish sitting in the fridge after a holiday feast, use them to make a quick pâté. Fatty mackerel and lean pollock work equally well here. Simply add high-quality butter, cottage cheese without dairy substitutes, and a selection of fresh herbs, then blend. Note: this pâté should be eaten within 24 hours.

15 minutes

To prepare 3 servings you will need:

• sliced ​​fish - 150–200 g
• cottage cheese or cream cheese - 150 g
• softened butter - 100 g
• cod liver - 100 g
• greens (green onions, dill, parsley, cilantro, basil) - 1 bunch
• salt
• freshly ground black pepper
• Warm the cottage cheese to room temperature. Chop the herbs and chopped fish. Combine all ingredients in the glass of an immersion blender and blend until smooth.
• Spread the pâté on toast and serve immediately, garnished with chopped capers.

Lunch: catfish head soup with rice

The heads, tails, spines, and fins of white fish are an excellent base for a flavorful broth. For a dietary fish soup, season it with well-rinsed grains (rice, bulgur, millet, etc.), and if you prefer a heartier soup, add sautéed vegetables and potatoes. Incidentally, you can safely make extra fish broth and then freeze it for later.

1 hour 20 minutes

To prepare 8 servings you will need:

• catfish (head) - 500 g
• white fish (fillet) - 300 g
• potatoes - 400 g
• carrots - 1 pc.
• onion - 1 pc.
• white rice - 90 g
• dill - 3 sprigs
• parsley - 3 sprigs
• black peppercorns - 10 pcs.
• allspice peas - 2 pcs.
• bay leaf - 2 pcs.
• salt
• Remove the gills from the fish head and rinse thoroughly inside and out. Rinse the rice, changing the water 5-6 times, then soak in cold drinking water. Cut the white fish fillet into bite-size pieces.
• Cut the potatoes into large cubes, cut the carrots in half lengthwise, and then cut crosswise into 2–3 mm thick slices.
• Trim the top and bottom of the peeled onion, then cut into quarters. Chop the leaves and the most tender sprigs of parsley and dill, and set aside about 1/3 for serving. Cut the thick stems of the herbs into 5-6 pieces.
• Pour 2 liters of water into a saucepan and add the catfish head. Tie the onion, all the spices, thick stems, and some of the herbs in cheesecloth and add to the saucepan. Season with salt and bring to a boil. Immediately reduce the heat to low and skim off any foam.
• Add the carrots to the pot and simmer for 30 minutes. Then, remove the cheesecloth and all its contents from the broth. Carefully transfer the carrot head to a serving dish using a slotted spoon. Add the rinsed and dried rice and potatoes to the pot. Simmer for 10 minutes.
• Remove all the meat from the fish head and return it to the pan. Add the white fish pieces and simmer for another 7–10 minutes, until the rice and potatoes are tender. Season with salt. Garnish with herbs when serving.

Afternoon snack: classic salad with boiled fish

Bacalhau, a white fish known as "bacalhau," is a traditional salted or dried cod fish in Portuguese cuisine. It's used in a variety of dishes, from quick appetizers to soups and full-fledged main courses. To prepare this hearty and vibrant Mediterranean-style salad, you'll need bell peppers, canned chickpeas, olives, eggs, and bacalhau. If you don't have salted cod on hand, use defrosted cod fillets and poach them in boiling water with spices.

30 minutes

To prepare 5 servings you will need:

• defrosted cod - 400 g
• canned chickpeas - 400 g
• boiled eggs - 4 pcs.
• red sweet pepper - 1/2 pc.
• yellow sweet pepper - 1/2 pc.
• black olives - 80 g
• capers - 1 tbsp.
• parsley - 20 g
• garlic - 2 cloves
• bay leaf - 1 pc.
• freshly ground black pepper
• salt

For filling:

• shallot — 1 pc.
• garlic - 2 cloves
• refined olive oil - 3 tbsp.
• white wine vinegar - 1 tbsp.
• lemon juice - 1 tbsp.
• Bring a small saucepan of water to a boil, add salt, bay leaf, and 2 cloves of garlic. Trim the parsley stems and tie them with kitchen string. Add the cod and parsley stems to the pan and bring back to a boil.
• Reduce heat to low, simmer the fish for 10 minutes, then remove from the broth and let cool. Shred the cod, discard skin and bones.
• Cut the peppers into strips or cubes, and finely chop the shallots. Chop the parsley and mince the garlic. Drain the chickpeas in a sieve, pat dry, and transfer to a bowl. Add the bell pepper, cod, black olives, 1/2 of the capers, and chopped parsley.
• For the dressing, heat the olive oil in a small saucepan, add the shallots and garlic, and sauté for 2–3 minutes over medium heat. Remove from the heat, let cool, then pour in the lemon juice and wine vinegar, and stir well.
• Add half the dressing to the salad, toss well, and season with freshly ground black pepper and salt to taste. Transfer the salad to a serving platter.
• Cut the eggs into quarters, place on top of the salad, garnish with the remaining capers and parsley, pour over the dressing, and serve immediately.

Helpful advice

If you don't have canned chickpeas on hand, you can easily replace them with beans in their own juice.

Dinner: Fried halibut

Nutritionists often discuss the benefits and risks of halibut, a white fish. Its tender flesh contains valuable omega-3 fatty acids, vitamins D, E, B6, and B12, as well as phosphorus, magnesium, and selenium. Halibut protein is easily digestible, helping maintain muscle mass. However, frequent consumption of this fish can lead to allergic reactions, especially in young children and pregnant women.

20 minutes

Additional time: 10–15 minutes

To prepare 2 servings you will need:

• halibut (steaks) — 2 pcs.
• frozen rice mix with carrots and green peas - 300 g
• refined olive oil - 2 tbsp.
• butter - 20 g
• salt
• freshly ground black pepper

To serve:

• lemon — 1/2 pc.
• green
• Pat the halibut steaks dry on all sides with paper towels, season with salt and freshly ground black pepper, and let sit at room temperature for 10–15 minutes.
• Heat a large skillet with olive oil over high heat, add the steaks, and reduce the heat to medium. Cook the halibut in the skillet for 4–5 minutes, until the bottom is browned.
• Carefully turn the steaks over and add butter to the pan. Baste the fish with the butter for 2–3 minutes, until the inside is tender.
• Microwave the rice and vegetables according to package directions, 5–7 minutes. Season with salt to taste.
• Arrange the halibut steaks on plates, garnish with rice and vegetables, lemon wedges, and fresh herb sprigs. Serve.

Which types of white fish are the healthiest?

It's difficult to name just one "healthiest" white fish, as different types excel in specific nutrient content. The choice depends on your goals: one type may be suitable for weight loss, while another is better for heart health. Many nutritionists prefer three types of white fish: cod, halibut, and wolffish. These fish are believed to contain the highest levels of polyunsaturated fatty acids, vitamin D, and iodine.

Can you eat white fish every day?

Yes, but not fatty fish, no more than 100–150 g per meal, and preferably boiled or baked. Please note that this rule does not apply to smoked and salted fish—it's recommended to eat them no more than once a week.

What is the difference between white fish and red fish?

The main differences aren't in the color of the meat, but in the chemical composition of the muscle tissue. As a rule, red fish is fattier and higher in calories than white fish. White fish is richer in iodine, phosphorus, and potassium, while red fish leads in vitamin D and B12 content. The choice between red and white fish depends on your dietary goals. If you need energy, healthy fats, and a bold flavor, choose red fish. If you're looking for a light protein and fewer calories, go for white fish.