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WHITEFISH
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Whitefish are freshwater fish related to salmon, although, unlike other Salmonidae, their flesh is white. They live in cold streams and deepwater lakes in the northern United States, Canada, and Europe, where they feed on plankton, mollusks, insect larvae, and crustaceans. In his Narrative of a Journey Round the World, published in 1847, George Simpson describes whitefish as “one of the most delicious of the finny tribe, having the appearance and somewhat the flavor of trout.”  VarietiesLake 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, and tipsThe 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. Nutritional HighlightsWhitefish, 1 fillet (5.4 oz.) (153g) (cooked,
dry heat) *Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value, based upon United States Department of Agriculture (USDA) guidelines. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the USDA Recommended Daily Value. Nutritional information and daily nutritional guidelines may vary in different countries. Please consult the appropriate organization in your country for specific nutritional values and the recommended daily guidelines. 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). Health benefits and concernsHealth benefits and
concerns for fish and seafood |
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