Whiting (cooked, skinless) Calories

Not always. In the UK, whiting usually means Merlangius merlangus, while hake is a different fish; in some places, “whiting” is also used for hake species. The name can vary by region, so check the species when buying.

Whiting has a central backbone and can contain small pin bones. A skinless fillet may still have bones, so feel along the flesh before cooking and check it carefully before serving it to children.

Whiting works well pan-fried, baked or steamed. Because its flesh is delicate, cook it just until opaque and flaky, and turn it gently only once if pan-frying to help the pieces stay intact.

Whiting has soft, delicate flesh that breaks apart when overcooked or handled too much. Use a wide spatula, avoid frequent turning, and take it off the heat as soon as the flesh flakes easily.

Yes, whiting can replace cod in many recipes that call for mild white fish, including fish cakes and baked dishes. It is more delicate, though, so shorten the cooking time and handle it gently.

Whiting is generally considered a lower-mercury fish, making it a useful choice for regular fish meals. Mercury advice can differ by country and personal circumstances, so follow local pregnancy guidance if you are expecting.

Store cooked whiting in a covered container in the refrigerator and eat it within 3–4 days. Refrigerate leftovers promptly rather than leaving them at room temperature, and discard fish with an unusual smell or texture.

Yes, cooked whiting can be frozen in an airtight container or freezer bag once it has cooled. Thaw it in the refrigerator; the texture may be drier and more fragile afterward, so it works well in fish cakes or sauced dishes.

Yes, reheat cooked whiting until it is hot throughout, using a low oven or a covered pan to limit drying. Its tender flesh can break up easily, so avoid repeated reheating and handle the pieces gently.