If you're watching your calorie intake, it's important to take note that a medium whiting fillet can contain approximately 323 calories after cooking and with the bone removed. But despite its calorie content, whiting is still a great addition to your diet. Here's what you need to know about this fish and its nutritional value.
A medium whiting fillet can provide you with essential nutrients such as protein, vitamins, and minerals. It is a rich source of omega-3 fatty acids which are beneficial for your heart health. Additionally, whiting contains essential minerals such as selenium and phosphorus, as well as vitamins such as vitamin B12 and niacin.
Whether you're trying to maintain a healthy diet or looking for a new type of fish to try, medium whiting fillet is definitely worth considering as a nutritious and tasty option. In this article, we'll explore some of the nutritional benefits of whiting as well as how to cook and choose the best quality fillets.
Calories in Medium Whiting Fillet
As mentioned earlier, a medium whiting fillet can contain approximately 323 calories after cooking and with the bone removed. It's important to note that the number of calories can vary depending on the cooking method and preparation style. For instance, if the fish is fried or coated in sauce, it can significantly increase the calorie content. To keep the calorie count low, it's best to cook whiting using healthier methods such as baking, grilling, or poaching. Additionally, pairing it with fresh herbs, citrus fruits, and vegetables can add flavor and nutritional value without adding too many calories.
Fat Content in Medium Whiting Fillet
A medium whiting fillet is relatively low in fat compared to other types of fish. It contains approximately 2 grams of fat per 100 grams of serving. The type of fat found in whiting is also beneficial for your health. It contains a high amount of omega-3 fatty acids which can help reduce inflammation in your body, improve brain function, and lower the risk of heart disease. However, it's important to note that the calorie count of the fish can increase if it's cooked using high-fat methods such as frying or adding butter or cream-based sauces. To keep the fat and calorie count low, choose healthier cooking methods such as grilling, baking, or poaching.
Carbohydrate Content in Medium Whiting Fillet
A medium whiting fillet is relatively low in carbohydrates, making it a great option for people who are watching their carb intake. It contains approximately 0.5 grams of carbs per 100 grams of serving.
Protein Content in Medium Whiting Fillet
A medium whiting fillet is a great source of protein. It contains approximately 19 grams of protein per 100 grams of serving. Protein is essential for building and repairing tissues in your body. Additionally, it can help you feel full and satisfied, making it a great option for people who are trying to lose weight. To maximize the protein content of whiting, it's best to pair it with other protein-rich foods such as quinoa, chickpeas, or lentils. Additionally, adding a variety of colorful vegetables to your plate can provide you with the necessary vitamins and minerals that your body needs.
Vitamins and Minerals in Medium Whiting Fillet
A medium whiting fillet is a rich source of essential vitamins and minerals. Here's what you can get from a 100-gram serving of whiting fillet: Selenium: 42.3 mcg (61% of the daily value) Phosphorus: 236 mg (34% of the daily value)
Benefits of Eating Medium Whiting Fillet
There are many benefits to incorporating medium whiting fillet into your diet. Here are just a few: - Whiting is a great source of omega-3 fatty acids which can help reduce inflammation, improve brain function, and lower the risk of heart disease. - Whiting is relatively low in calories and fat, making it a great option for people who are watching their weight. Additionally, it is a good source of protein and essential vitamins and minerals.
How to Cook Medium Whiting Fillet
Medium whiting fillet can be cooked in a variety of ways, but here are a few healthy and delicious options: - Baking: Preheat your oven to 375°F. Season the fillet with your favorite herbs and spices, and bake for about 15-20 minutes, or until the fish is cooked through. - Grilling: Preheat your grill to medium-high heat. Season the fillet with salt, pepper, and a squeeze of lemon juice. Grill for about 3-4 minutes per side, or until the fish is cooked through.
Tips for Buying Quality Medium Whiting Fillet
- Look for fillets that are firm and have a bright, translucent appearance. - Check for any signs of discoloration or an off-smell which can indicate that the fish is not fresh. - Choose fillets that are sustainably sourced and from reputable suppliers.
Recommended Serving Size of Medium Whiting Fillet
The recommended serving size for medium whiting fillet is approximately 100 grams or 3.5 ounces. This serving size can provide you with approximately 323 calories, 19 grams of protein, and 2 grams of fat. However, it's important to adjust the serving size based on your individual calorie needs and dietary goals. Additionally, it's important to pair the fish with other nutrient-dense foods such as vegetables, whole grains, and legumes.
Here's a breakdown of other essential nutrients that you can get from a 100-gram serving of medium whiting fillet: - calories: 81 - Carbs: 0.5 grams
It's important to choose high-quality and sustainably sourced whiting fillets to ensure that you're getting the most nutritional benefits from this fish.
FAQs About Whiting
1. How many calories are in a medium-sized cooked whiting?
A medium-sized (yield after cooking, bone removed) whiting contains about 323 calories.
2. What are the health benefits of eating whiting?
Whiting is low in calories and fat, making it a good choice for those looking to maintain a healthy weight. It is also a good source of protein, vitamins, and minerals, such as vitamin B12 and selenium, which are important for healthy metabolism and immune function.
3. How should I cook whiting?
Whiting can be cooked in a variety of ways, including grilling, baking, or pan-searing. To preserve its flavor and nutrients, avoid deep-frying or using heavy sauces. Instead, try seasoning your whiting with herbs, lemon juice, or a light marinade.
4. Is whiting sustainable?
Whiting is considered a sustainable seafood choice, as it is abundant and easily reproduced in the wild. However, make sure to check the fishing method used to catch your whiting, as some methods can be harmful to other marine life.
5. Can whiting be eaten by people with seafood allergies?
Whiting is a type of whitefish that is often included in mixed seafood dishes and may cause allergic reactions in some people with shellfish allergies. If you are allergic to seafood, consult with a doctor before consuming whiting or any other type of fish.