Whiting

Nutriscore Rating: 67/100

Elevate your weeknight dinners with this deliciously simple Whiting recipe, perfect for seafood lovers seeking a light yet flavorful dish. Featuring tender whiting fillets lightly coated in a golden crust, this recipe combines the delicate flakiness of the fish with a rich garlic butter sauce infused with fresh lemon juice and parsley. Ready in just 25 minutes, this quick and easy pan-seared whiting is seasoned to perfection and drizzled with a bright, zesty finish that pairs beautifully with your favorite sides like steamed vegetables or fluffy rice. Whether you're looking for a healthy seafood option or a gourmet meal without the fuss, this Whiting recipe delivers a restaurant-quality experience straight from your skillet.

Recipe Information

• Prep Time: 10 min
• Cook Time: 15 min
• Total Time: 25 min
• Servings: 4 servings
• Difficulty: Medium

🥘 Ingredients

9 items

• 4 pieces whiting fillets
• 2 tablespoons olive oil
• 3 tablespoons unsalted butter
• 1 whole lemon
• 2 cloves garlic cloves
• 2 tablespoons fresh parsley
• 0.5 teaspoons salt
• 0.5 teaspoons black pepper
• 0.25 cups all-purpose flour

📝 Instructions

9 steps

1. Pat the whiting fillets dry with paper towels. Season both sides with salt and black pepper.

2. Dredge each fillet lightly in the all-purpose flour, shaking off any excess. Set aside.

3. Heat a large skillet over medium heat and add the olive oil.

4. Once the oil is hot, add the whiting fillets to the skillet, skin-side down if applicable. Cook for 3-4 minutes on each side, or until the fish is golden brown and flakes easily with a fork. Remove from the skillet and place on a plate. Tent with foil to keep warm.

5. In the same skillet, lower the heat to medium and add the unsalted butter. Allow it to melt, stirring to scrape up any browned bits from the bottom of the pan.

6. Mince the garlic and add it to the skillet. Cook for 1-2 minutes until fragrant, being careful not to let it burn.

7. Cut the lemon in half and squeeze its juice into the skillet, stirring well to combine with the butter and garlic. Let the sauce simmer for another minute.

8. Chop the fresh parsley and sprinkle it into the skillet. Stir well and pour the sauce over the cooked whiting fillets.

9. Serve immediately with your choice of sides, such as steamed vegetables or rice, and garnish with extra parsley if desired.

Nutrition Facts

1 serving (144.2g)

Calories		267
% Daily Value*
Total Fat		17.0 g	22%
	Saturated Fat	6.8 g	34%
	Polyunsaturated Fat	0.0 g
Cholesterol		73 mg	24%
Sodium		306 mg	13%
Total Carbohydrate		9.5 g	3%
	Dietary Fiber	1.3 g	5%
	Total Sugars	0.7 g
Protein		19.5 g	39%
Vitamin D		2.1 mcg	11%
Calcium		48 mg	4%
Iron		1.2 mg	6%
Potassium		391 mg	8%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 614 cal (57.0%%)

Protein: 310 cal (28.8%%)

Carbs: 152 cal (14.2%%)