If you're looking for a low-calorie yet tasty seafood option, baked breaded or battered whiting is a great choice. At just 55 calories per ounce of boneless yield after cooking, it's a guilt-free way to indulge in some seafood goodness.

Not only is it low in calories, but it's also high in protein and contains essential vitamins and minerals. Whiting is a great source of omega-3 fatty acids which are important for brain and heart health.

In this article, we'll explore some practical tips and strategies for making and serving delicious baked breaded or battered whiting. We'll also look at the nutritional benefits of this seafood dish and suggest some healthy ways to prepare it.

Overview of Baked Breaded or Battered Whiting

Baked breaded or battered whiting is a popular seafood dish that's easy to make and highly versatile. Whiting itself is a type of fish that's similar in texture to cod or tilapia. It has a mild, sweet flavor that pairs well with a variety of seasonings and spices. To make baked breaded or battered whiting, you'll need to coat the fish in a breading mixture made of flour, breadcrumbs, and spices. You can either bake it in the oven or fry it in oil to create a crispy outer layer. Baked breaded or battered whiting can be served with a variety of sauces and side dishes, making it a great addition to any meal.

Benefits of Baked Breaded or Battered Whiting

Baked breaded or battered whiting is not only delicious, but it also has numerous health benefits. For one, it's a great source of lean protein, which is essential for building and repairing tissues in the body. Whiting is also low in fat and calories, making it a great option for those who are watching their weight. Additionally, it contains important nutrients such as vitamin B12, selenium, and phosphorus, all of which are important for overall health and wellbeing. By incorporating baked breaded or battered whiting into your diet, you'll be able to enjoy a tasty seafood dish while also reaping some amazing nutritional benefits.

Nutritional Value of Baked Breaded or Battered Whiting

One ounce of boneless yield after cooking of baked breaded or battered whiting contains approximately 55 calories, 9 grams of protein, 1 gram of fat, and 1 gram of carbohydrates. It's also a good source of omega-3 fatty acids, vitamin B12, and selenium. These nutrients contribute to a healthy heart, brain, and immune system. While baked breaded or battered whiting is generally a healthy seafood option, it's important to watch your portion sizes and make sure you're not adding too much salt or oil to your preparation method.

Calories in Different Types of Baked Breaded or Battered Whiting

The number of calories in baked breaded or battered whiting can vary depending on the type of breading used and the method of preparation. If you're looking for a lower calorie option, consider using a panko breadcrumb coating and baking the fish in the oven rather than frying. Here's a breakdown of the calorie content in some common types of baked breaded or battered whiting: - Baked breaded whiting with a seasoned breadcrumb coating: 70 calories per ounce - Battered and fried whiting: 90 calories per ounce - Baked panko crusted whiting: 50 calories per ounce

Healthy Ways to Prepare Baked Breaded or Battered Whiting

While baked breaded or battered whiting is generally a healthy seafood option, there are some ways to make it even healthier. Here are some healthy preparation methods to try: - Use a whole wheat breadcrumb coating instead of white breadcrumbs to add more fiber to your dish - Bake the fish in the oven instead of frying it to reduce the amount of oil in your dish - Serve with a side of vegetables or a salad to increase the nutritional value of your meal - Use herbs and spices to flavor your fish instead of relying on high-sodium sauces and seasonings By making these simple tweaks to your recipe, you can enjoy a delicious and healthy dish of baked breaded or battered whiting.

Common Ingredients Used in Baked Breaded or Battered Whiting

To make baked breaded or battered whiting, you'll need a few key ingredients. Here are some common ingredients used in this seafood dish: - Whiting fillets - Eggs, milk, or buttermilk (for creating an egg wash to help breadcrumbs stick) - Flour - Breadcrumbs (either store-bought or homemade) - Spices and herbs (such as garlic, paprika, and parsley) - Oil (if frying) By keeping these ingredients on hand, you'll be able to whip up a batch of delicious baked breaded or battered whiting in no time.

How to Make Baked Breaded or Battered Whiting at Home

Ready to make your own baked breaded or battered whiting? Here's a basic recipe to get you started: - Preheat your oven to 400 degrees F - Combine flour with your desired spices in a shallow dish - Whisk eggs or milk in a separate shallow dish - Combine breadcrumbs with additional spices in a third shallow dish - Dip each whiting fillet in the flour mixture, then the egg mixture, and finally the breadcrumbs - Place the coated fillets on a greased baking sheet - Bake for 15-20 minutes or until golden brown and cooked through - Serve with your favorite dipping sauce and enjoy! Feel free to experiment with different breading mixtures and seasonings to create your own unique twist on this classic seafood dish.

Best Side Dishes for Baked Breaded or Battered Whiting

Baked breaded or battered whiting pairs well with a variety of side dishes. Here are some of our favorite options: - Roasted vegetables (such as broccoli, carrots, or asparagus) - Garlic herb roasted potatoes or sweet potatoes - Cucumber and tomato salad with a light vinaigrette - Grilled corn on the cob - Brown rice or quinoa - Sauteed spinach or kale By combining baked breaded or battered whiting with a healthy and flavorful side dish, you'll have a complete and satisfying meal.

Tips for Serving Baked Breaded or Battered Whiting

When it comes to serving baked breaded or battered whiting, there are a few tips to keep in mind. Here are some suggestions: - Serve with a variety of dipping sauces to add flavor and variety to your meal - Use fresh herbs and citrus wedges to add brightness and freshness to your dish - If frying your fish, drain excess oil on a paper towel before serving to prevent it from becoming too greasy - For a fun twist, try using whiting in fish tacos or sandwiches - Store leftover fish in an airtight container in the fridge for up to three days By following these tips, you'll be able to create a delicious and satisfying meal featuring baked breaded or battered whiting.

Frequently Asked Questions about Baked Breaded or Battered Whiting

Still have some questions about baked breaded or battered whiting? Here are some frequently asked questions and their answers: - Q: Can I freeze baked breaded or battered whiting? - A: Yes, you can freeze leftover baked breaded or battered whiting. Store it in an airtight container or freezer bag and it will last for up to three months. - Q: Can I use a gluten-free breadcrumb coating? - A: Absolutely. Many types of gluten-free breadcrumbs are now available at most grocery stores, making it easy to create a gluten-free version of baked breaded or battered whiting. - Q: Can I use a different type of fish? - A: Yes, you can use a variety of fish for this dish. Cod, tilapia, and catfish are all good substitutes for whiting. By understanding the basics of this seafood dish and its preparation, you'll be able to confidently create and serve baked breaded or battered whiting to your friends and family.