White fish: list of species and properties

There are different classifications for fish, although the most common is the one that classifies them according to their fat content.

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14 May 2019


Pescado blanco

You need to be aware that, the placing of a species within one group or another may change, since their fat content varies throughout the year and depends on other factors such as reproductive activity. So, for example, an oily fish may become semi-fat or lean after spawning for a certain period of time.

Below, we talk about the properties of white fish and offer you a list of species so that you can identify them easily.

 How is white fish different from oily fish?

 The main difference lies in the amount of fat in blue fish, which tend to accumulate this due to the large migrations they make during their life cycle. This type of fish contains between 6% and 12% fat, so blue fish such as sardines, mackerel or tuna have a higher content of Omega-3 fatty acids (popularly known as healthy fats) than their white fish relatives. Between these two groups, there is a third group called "semi-fat fish" with a fat content between 2% and 6%.

In general, white fish have a milder taste than oily fish, so they are perfect for getting children used to this food and they are ideal for adults who do not like strong flavours.

Properties of white fish

Due to its many benefits, fish is one of the best allies for a balanced diet.

Low calorie
A portion of white fish of about 100 grams has between 70 and 90 calories and a minimal percentage of fat, so species that fall into this category are recommended for low-calorie diets.

Easy to digest
One of the main benefits of white fish is that it is easy to digest. When suffering from gastroenteritis, white fish such as hake or whiting are on the list of recommended foods. But always steamed, grilled or boiled.

High quality proteins
White fish contains proteins of high biological value, which provide the essential amino acids that our body needs to function properly.

Although white fish provides fewer vitamins than oily fish, it also contains vitamins, especially those of the B group.

Fish such as cod, monkfish or turbot are rich in phosphorus. This mineral contributes to the maintenance of bones and teeth under normal conditions, so it is important to  include it in our diets.

Pescado blanco

 White fish: list of the healthiest species

Blue whiting
Fresh cod
Sea bass
John Dory

Eat fish at least three times a week

 La Most dietitians and nutritionists recommend eating fish at least three times a week, if possible, four times is better. Although white fish contains less fat, blue fish is richer in Omega3, so it is advisable to combine about 700 or 800 grams of white and blue fish in our diet per week.