Whitefish
Varieties
Lake whitefish are caught commercially in the Great Lakes and Canada, and their high quality roe is sold under the name “golden whitefish caviar.” Cisco (also called chub, lake herring, and tullibee) are a smaller, bonier fish, often sold smoked.
Preparation, Uses, & Tips
The secret to successful whitefish cookery is to not overcook it. Whichever of the following cooking methods you choose, your whitefish will be cooked when its flesh becomes opaque yet is still moist on the inside.
Baking
Place whitefish in a greased baking dish. Brush with melted butter or oil and season with salt and pepper, or cover with a piquant sauce. Bake in a preheated 450°F (230°C) oven until flesh is opaque but still moist, about 10 minutes per inch (about 2.5cm) of thickness.
Grilling
Place whitefish on perforated foil on a grill about 4 inches (about 10cm) over hot coals. Baste frequently and turn once halfway through cooking period. Because whitefish is lean compared to other high-protein foods, it does not exude a lot of self-basting fat. Be sure all grills, baskets, racks, and foil are well-oiled to ensure easy handling of whitefish while barbecuing. Marinating and frequent basting will keep whitefish moist and flavorful. The fish is done when the flesh is opaque but still moist.
Broiling
Place seasoned and/or marinated whitefish on well-greased broiler pan. Broil under preheated broiler 4 to 5 inches (about 10 to 12.5cm) from heat. Fish is done when flesh is opaque but still moist.
Pan frying
Coat whitefish fillets with seasoned flour or crumbs and fry in a small amount of hot butter or oil, turning once halfway through cooking time.
Poaching
Bring poaching liquid, consisting of water, broth, and herbs and spices, to a simmer. Slip whitefish in, then cover the pan and keep liquid at a simmer for about 8 minutes per inch (about 2.5cm) of thickness.
Steaming
Place whitefish on a greased, perforated rack over 1 to 2 inches (about 2.5 to 5cm) of rapidly boiling water. Cover with a tight-fitting lid and keep water at a constant boil through cooking time.
Storing
Keep whitefish cool on the trip from the market to your house. Never let it stay unrefrigerated for long. To store whitefish, remove packaging, rinse fish under cold water, and pat dry with paper towels. Fish deteriorates when it sits in its own juices, so place it on a cake rack in a shallow pan filled with crushed ice. Cover with cling wrap or foil and set in the coldest part of the refrigerator. Whitefish will store well this way for up to two days. When well-wrapped, whitefish can be frozen for up to two months in a refrigerator freezer compartment and three to four months in a deep-freeze. Use lined freezer paper and wrap fish tightly from head to tail with at least two layers of paper. To thaw slowly, unwrap, place in a pan, cover, and leave for 24 hours in the refrigerator. To thaw more quickly, place the whole fish (in a watertight plastic bag) in a sink with cool running water, allowing about 1/2 hour per pound (454g). For fastest thawing, use the defrost cycle of your microwave, allowing 2 to 5 minutes per pound (454g), with equal standing time in between zaps.
Nutrition Highlights
Whitefish, 1 fillet (5.4 oz.) (153g) (cooked, dry heat)
- Calories: 265
- Protein: 37.6g
- Carbohydrate: 0.0g
- Total Fat: 11.5g
- Fiber: 0.0g
*Excellent Source of: Selenium (24.9) and Niacin (5.9mg)
*Good Source of: Magnesium (64.7mg) and Zinc (1.9mg)
When cooked (dry heat), whitefish (mixed species) provides 1.847 grams of omega-3 fatty acids, derived from EPA (0.406g), DHA (1.206g), and ALA (0.235g), per 100 grams of whitefish (mixed species).
Store & manage your medication list
Medication pricing updates
Import medication from your pharmacy
Pill & refill reminders
Medication journal & mood log