2 lb Whiting WF WO-front2 lb Whiting WF WO-front

Whiting Fillets

UPC: 094776035236
Item#: 237403

UPC: 094776035243
Item#: 237503

Where to Buy



A white, round sea fish, whiting is a small member of the cod family and very similar in flavor but is more economical and sustainable to buy than cod. A shimmering silver fish, the Whiting looks like the Pollock. It has an extremely delicate texture and flake, and is very mild in flavor, very similar to Hake with white color.

There are a variety of cooking methods for whiting: baking, broiling, frying, or sautéing. Its flesh is light, firm, lean, sweet and delicate but can turn mushy if cooked too slowly. Whiting is a good fish to use in fishcakes and homemade fish fingers. Like Pollack, its taste is sensational if eaten very fresh. The French use whiting (called merlan) to make mousseline (a sort of fish pâté) or treat it to a number of lovely wine-based or cider-based sauces. Or mix whiting with other white fish in pies and soups.

Wholey Seafood offers frozen boneless and skinless fillets in excellent condition. It is wild caught; using the bottom otter trawls method.

Whiting fish is a good source of vitamin B, magnesium and protein, according to the NOAA. Each 100-gram serving of whiting (the size of a standard filet) is 90 calories and contains roughly 18 grams of protein with about 1 gram of fat, making this a healthy lean protein choice. A whiting filet has only about 67 milligrams of cholesterol and 72 milligrams of sodium. Whiting is a high protein source of healthful Omega-3 fatty acids. It also contains Calcium, Magnesium, Phosphorus and Potassium, as well as Vitamins A and D.



Whiting Fillets

Prep Instructions



  • 1 bag Wholey Whiting Fillets
  • 1 large Tomato, diced
  • ½ cup Part Skim Mozzarella Cheese
  • 1 small Onion
  • Oregano (to taste)
  • Lemon Pepper Seasoning (to taste)

Thaw and rinse fillets. Pat dry. Cut into serving portions. Place fillet pieces in a lightly greased baking dish. Season with lemon pepper seasoning. Grate onion over fish. Cover with tomatoes and bake in a preheated 375F oven for approximately 15-20 minutes or until fish flakes easily when tested with a fork. Top with oregano and mozzarella cheese and place under broiler until cheese is fully melted.

BAKE: Preheat oven to 425 F. Place fillet, skin side down, in lightly oiled shallow baking dish. Season with salt, pepper, margarine or butter to taste. Bake 6 to 10 minutes per inch of thickness of fillet, until it is opaque throughout.

BROIL: Preheat broiler pan. Season fish with salt, pepper or lemon to taste. Place broiler pan containing fish 4 to 5 inches from heat and broil 6 to 12 minutes per inch of thickness of fillet.

FRY: Heat oil to 350F. Dip fillets in flour or cornmeal. Fry until brown, about 1-3 minutes per side. Best results occur when using fillets no more than 5/8 inch think.

MICROWAVE: Microwave frozen fillets for 4 minutes on high power for each fillet. Cooking time may vary depending on model of microwave.


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