White fish: list of species and properties

Fish is one of the fundamental pillars of a healthy and balanced diet. White fish, also called lean fish, is one whose fat content does not exceed 2% of its weight. This low fat content makes white fish one of the most suitable foods in weight loss diets.

Next, we will talk about the properties of white fish and we will offer you a list of species so that you can easily identify each type of white fish.

Differences between white fish and blue fish

The difference between white fish and oily fish is their percentage of fat. While white fish contains 1% to 3% fat, oily fish contains between 6% and 12%. Although at first glance this may seem like a drawback for oily fish, it is actually an advantage. This type of fat present in these kinds of fish, are mostly unsaturated, and, therefore, beneficial for health.

Oily fish such as sardines, mackerel or tuna have a higher content of Omega3 fatty acids (what is popularly known as healthy fats) than their relatives, white fish. However, it should be noted that between these two there is a third group with a fat content between 2% and 6% called "semi-fat fish".

White fish generally have a milder flavor and are easier to digest than oily fish, so they are perfect for getting children used to this food and ideal for adults who do not like flavors powerful.

Properties of white fish

White fish is one of the best allies for a balanced diet due to its multiple benefits.

• Few calories: a 100-gram serving of white fish has between 70 and 90 calories. Its percentage of fat is minimal, so the species that fall into this category are especially recommended for low-calorie diets.
• Easy digestion: one of the main virtues of white fish is its easy digestion. In episodes of gastroenteritis, white fish such as hake or whiting are on the list of recommended foods. Of course, always steamed, grilled or boiled.
• High-quality proteins: white fish contains proteins of high biological value, which provide essential amino acids that our body needs to function properly. A 100 gram serving of white fish contains 24g of protein.
• Vitamins: white fish provides vitamins, especially from group B, which benefit the growth and development of red blood cells.
• Minerals: white fish such as cod, monkfish or turbot are rich in phosphorus, a mineral that contributes to the maintenance of normal bones and teeth, hence the great importance of including it in our diets.

How much white fish should I eat a week?

Most dieticians and nutritionists recommend eating fish at least three times a week, if it can be four, the better. Although white fish contains less fat, blue fish is richer in Omega3, so it is best to combine white and blue fish in our diet. This is equivalent to about 700 or 800 grams a week.

White fish: list of the healthiest species and recipes

Today there are many kinds of white fish, then we will talk about the types of white fish and we will suggest some recipes for you to bring out your most culinary side.

1. Fresh cod

It is a tasty, nutritious white fish, low in calories and fat, which is why it is one of the most consumed white fish in our country. Usually, this white fish is also dried or salted, so it is recommended that people who suffer from high blood pressure or fluid retention consume it in moderation or buy it fresh.

There are countless ways to prepare cod. Next, we propose a very simple recipe made with this white fish: Cod confit with tomatoes, a simple dish that is very quick to prepare.


2. Sea Bass

Sea bass is one of the best-known and most consumed white fish in our country, due to the delicacy of its meat, its high level of protein of high biological value and because it is a very nutritious food, suitable for hypocaloric and low-fat diets. sodium, due to the low content of this mineral. Do you want to learn a different way to prepare this white fish? Take note of this recipe for Sea Bass with Orange, a delicious dish with two very Mediterranean ingredients.

3. Flounder

Sole is one of the most consumed white fish in our country. This is due to its mild flavour, but also because it is a white fish with multiple properties, very little fat and a high content of proteins of high biological value, making it suitable for low-calorie diets. Below, we present several options for cooking sole in an easy and tasty way.

4. Hake

It is a white fish with a low fat and caloric content. Due to this, it is considered a suitable food for diets with low calorie and sodium content, since its content of this nutrient is also minimal. In addition, hake can be used as it is presented on the market: in fillets, slices or loins, so its preparation in recipes is very simple. Next, we propose a very simple recipe made with this white fish: Hake stuffed with prawns and leeks… Delicious!

5. Turbot

Turbot is a semi-fat fish highly appreciated for its firm and fine meat. It is currently one of the species that is cultivated with great success in Spain, especially in Galicia, due to the fact that it is a white fish that is low in calories and very easy to digest. Take note of how to prepare this recipe for turbot with cava, a simple dish, with which, with a few fresh ingredients, you can obtain an amazing result.

6. Monkfish

Monkfish is a white fish that has a low fat content, but also a great contribution of proteins of high biological value and vitamins. For all this, it is a highly recommended product for anyone, but especially for those who follow hypocaloric diets.

While the head, spine and skin of the monkfish are the perfect base for a good fish stock or broth, its meat admits many preparations: baked, stewed, grilled, raw in ceviche or boiled in salpicón. Next, we propose this Recipe for fish suquet, a very tasty seafood stew, made with whitebait and some pieces of fish and shellfish… Delicious!

How to cook white fish?

Although there are many recipes for cooking white fish, there are two ways to prepare it on a daily basis, as long as you follow a healthy diet with few calories: steamed and grilled.

Steam white fish

Steaming is one of the healthiest preparation methods, since food better preserves its nutritional properties. Here are a series of steps and recommendations for steaming white fish if you don't have a steamer:

• Season the white fish before preparing it.
• Fill the pot a little less than half full with water and place a metal strainer on top. Be careful, notice that the water does not touch it.
• Place the white fish on top of the strainer and let it cook the food. See if it needs more water to cook and add it little by little so that it does not run out of it and the cooking is not interrupted.
• When the white fish is ready, remove the pot from the heat and serve it to taste or with your favorite accompaniment.

Cook white fish on the grill

Cooking white fish on the grill is one of the best ways to retain its juices, as well as its nutrients, and get a light and tasty meal. Next, we give you a series of steps and recommendations to cook grilled white fish, without burning it!

• Season the white fish before preparing it.
• If the white fish fillets are very large and skin-on, give them a couple of cuts, as the skin shrinks in the heat.
• Do not put oil on the griddle or pan, instead brush the surface of the fish with a little olive oil.
• Place the fish when the pan or griddle is very hot and, if the white fish has skin, first on its side until it is browned and, once it is cooked, turn it over and keep it on the griddle for a minute.
•  Sometimes we turn it over, a minute or minute and a half will be enough.

Tricks for cooking grilled white fish:

• If the griddle or pan is not completely non-stick, place the fish on a piece of parchment paper and the parchment paper on top of the hot surface.
• The papillote technique: consists of placing the seasoned white fish with a few drops of oil, between two tightly closed pieces of aluminum foil. Place the aluminum foil on top of the hot surface and turn them over so that they cook properly.
   

Both tricks will help you cook white fish in the oven.