is flounder or whiting healthier

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Whiting isn’t eaten as often as salmon or tuna, but it’s a tasty and healthy fish that can be cooked in a lot of different ways. Â.

Is Flounder or Whiting Healthier? Exploring the Nutrition Facts

Flounder and whiting are two popular white fish choices praised for their mild flavor and versatility. But when it comes to nutritional value, is one of these fish fillets healthier than the other?

As a seafood-loving nutritionist, I often get asked whether flounder or whiting is better in terms of overall nutrition and health benefits. In this comprehensive comparison, we’ll analyze the nutrition profiles of flounder versus whiting to determine which fish reigns supreme for your health and diet

Nutrition Profile: Flounder vs Whiting

While both are mild-flavored white fish, flounder and whiting do have some key nutritional differences:

  • Calories: Flounder has around 70 calories per 100g serving, while whiting contains about 90 calories per 100g serving. Flounder is lower in calories.

  • Protein: Flounder provides 14g of protein per 100g. Whiting contains a higher 18g of protein per 100g serving.

  • Omega-3s: Flounder has an impressive 500mg of omega-3 fatty acids per 100g serving. Whiting contains 200mg of omega-3s per 100g, which is less than half that of flounder.

  • Vitamin B12: Whiting boasts a substantially higher vitamin B12 content with 1.2mcg per 100g versus flounder’s 0.5mcg per 100g.

  • Selenium: Whiting also contains more of the antioxidant mineral selenium, with 30mcg per 100g serving compared to just 16mcg in flounder.

So while flounder edges out whiting in omega-3 content and calorie count, whiting packs higher amounts of protein, vitamin B12, and selenium.

Comparing the Health Benefits of Flounder and Whiting

When it comes to health benefits, both flounder and whiting shine in their own ways:

Flounder Health Benefits

  • Excellent anti-inflammatory omega-3 fatty acids to boost heart and brain health
  • High-quality lean protein to support muscle maintenance and growth
  • Low mercury levels compared to many fish varieties
  • Good source of phosphorus, niacin, magnesium and vitamin B6
  • Lower calorie count than whiting for weight management

Whiting Health Benefits

  • Abundant vitamin B12 for healthy blood cell and nerve tissue function
  • High selenium content to support thyroid and immune health
  • More protein per serving than flounder
  • Low mercury levels like flounder
  • Also provides omega-3s, vitamin D, potassium and calcium

While flounder boasts those inflammation-fighting omega-3s, whiting edges ahead in my book thanks to its diverse nutrient array including protein, vitamin B12 and selenium.

The Verdict: Whiting is Healthier Overall

When comparing the total nutrition profiles of flounder versus whiting, whiting just barely comes out on top as the healthier choice overall.

The higher protein, vitamin B12 and selenium content in whiting provide wide-ranging benefits for your metabolism, immunity, nerves, thyroid function and beyond.

However, flounder remains an excellent option thanks to its anti-inflammatory omega-3 fatty acids and lower calorie count. For optimal nutrition, enjoying both whiting and flounder as part of a balanced diet is ideal.

Both fish are low in mercury and offer quality protein and nutrients. But if choosing just one, whiting gets my vote as the healthiest due to its diverse range of nutrition and health perks.

Of course, your own health goals should factor into your decision too. Those managing their weight may favor lower calorie flounder, while more active folks can benefit from whiting’s extra protein. As sustainable seafood choices, both are great fish to enjoy a few times per week.

Healthy and Delicious Flounder and Whiting Recipe Ideas

Here are some of my favorite nutritious recipe ideas for preparing flounder and whiting fillets at home:

  • Lemon Pepper Baked Flounder – Flounder fillets baked with lemon juice, cracked black pepper, garlic powder, salt and fresh parsley.

  • Crispy Oven-Baked Whiting – Whiting fillets coated in whole wheat breadcrumbs seasoned with lemon zest, garlic powder, salt and pepper.

  • Cajun Blackened Whiting – Whiting seasoned with Cajun spices and blackened in a hot skillet. Serve in lettuce wraps with fixings.

  • Broiled Whiting Fish Tacos – Whiting fillets broiled and wrapped in corn tortillas with cabbage, pico de gallo and Greek yogurt sauce.

  • Flounder Meunière – Flounder fillets sautéed in brown butter sauce with lemon, parsley and capers.

  • Baked Flounder with Tomatoes and Feta – Flounder topped with cherry tomato salsa and briny feta cheese.

The Bottom Line

While both whiting and flounder provide stellar nutrition, whiting ultimately edges out flounder as the healthier fish option overall thanks to its diverse protein, vitamin B12 and selenium content. However, flounder remains an excellent choice for its anti-inflammatory omega-3s and lower calorie count. Enjoying both fish regularly as part of a varied diet is ideal for gaining their unique benefits.

is flounder or whiting healthier

How to Buy and Prepare Whiting Fish

You can find fresh or frozen whiting in many supermarkets and fish markets. Here are some tips on how to buy the best fresh fish:

  • Buy fish that is either cold or lying on a thick layer of fresh ice.
  • Pick fish that smells mild and fresh. It shouldnt have a strong fishy or ammonia-like smell.
  • Check the eyes. They should be shiny and clear.
  • When you press on the fish, the flesh should spring back.
  • Fish fillets shouldn’t have discoloration or drying around the edges.

If youre buying frozen fish, check the package for ice crystals or frost. This may mean that the fish has been thawed and refrozen or stored for a long time.

There are two days to use the fish after you bring it home, so put it in the fridge. If not, wrap it well in foil or plastic and place it in your freezer. Thaw it by putting it in the fridge overnight.

If your raw or cooked fish smells fishy, sour, or rancid, don’t eat it.

What Is Whiting Fish?

Whiting or Pacific whiting (Merlangius merlangus) is also known as hake or Pacific hake. It’s a silver-colored fish that has black specks on its back. It grows to about 1. 4 pounds in weight and 3 feet long.

Pacific whiting can be found off the west coast of Northern America. Their range stretches from Southern Baja California to the Gulf of Alaska.

Whiting is a type of whitefish. Whitefish is a term used for all the fish species that have white meat, including:

According to the National Oceanic and Atmospheric Administration (NOAA) Fisheries, Pacific whiting is currently not overfished. The mid-water trawls that are used to catch whiting fish don’t hurt sea habitats much, and not many other sea creatures get caught by accident (bycatch).

A 100-gram serving of Pacific whiting fillets contains:

Calories: 86

Protein: 19 grams

Fat: 1 gram

Calcium: 44 milligrams

Iron: 1 milligram

Vitamin C: 1.1 milligrams

Vitamin A: 88 international units (IU)

Fish is an important part of a healthy diet. It provides many important nutrients, such as:

Selenium is an essential element that helps your body make some proteins and enzymes. These proteins help to make your DNA. They also protect against infection and cell damage. Â Â.

Zinc is important for:

  • Healing wounds
  • Immune system
  • Metabolism
  • Your sense of smell and tasteÂ

Vitamin B12 has an important role in:

  • Formation of red blood cells
  • DNA production
  • The function of your nerves
  • Cell metabolism

Good protein source. Whiting, like other fish, is a good source of protein. Fish doesn’t contain as much unhealthy saturated fat as meat does.

Having too much saturated fats can raise your LDL, “bad” cholesterol. This increases your risk of stroke and heart disease. You can lower your risk of heart disease by replacing saturated fats with healthier choices, like fish.

Omega-3 fatty acids. Many types of fish, like whiting, contain some amounts of omega-3 fatty acids. Omega-3s are a type of unsaturated fatty acid that has many benefits for your heart health. It:Â.

  • Reduces blood clotting
  • Reduces irregular heartbeats
  • Lowers your blood pressure
  • Lowers your risk of heart failure and strokes
  • Triglycerides are a type of fat in your body that goes down.

May promote brain health. Studies have found that people who eat more fish have slower rates of mental decline with age. The least amount of mental decline was seen in people who eat fish at least twice a week.

While you should include fish in your diet, be aware of the types of fish you eat. Some fish may contain mercury. Mercury is a heavy metal that’s naturally found in water, air, and food. Fish may absorb mercury from oceans and streams. Pregnant women and their unborn babies are at the most risk from mercury contamination.

Different types of fish have different amounts of mercury in their bodies, but fish that eat other fish (predators) and are at the top of the food chain tend to have more mercury.

The good news is that whiting is on the FDA’s “Best Choices” fish list. This means that it’s ok to eat two to three servings (8 ounces to 12 ounces) a week. It’s enough for an adult to eat 4 ounces, which is about the size of the palm of your hand.

Experts recommend that children eat two servings of fish a week. The serving size for children’s portions are:

  • Age 1 to 3: 1 ounceÂ
  • Age 4 to 7: 2 ounces
  • Ages 8 to 10: 3 ouncesÂ
  • Age 11 and up: 4 ouncesÂ

Pacific whiting is described as having soft flesh that tastes mild and slightly sweet. Its flesh is less flaky than other whitefish like pollock and cod.

5 of The Healthiest Fish to Eat and 5 to Avoid

FAQ

Is flounder a healthy fish to eat?

Flounder is a healthy saltwater fish. It’s a mild, white fish with a similar texture to tilapia and high in vitamin B12. Unlike tilapia, flounder has omega-3 fats. Next time you’re making a recipe that calls for tilapia, try swapping in flounder instead.

Is whiting a healthy fish to eat?

Whiting is a good source of selenium, vitamin B, magnesium, and protein.

Is flounder similar to whiting?

Shorter, wider, and significantly smaller than whiting, this fish is slightly oilier, has slight grain, but overall is similar in flavor and texture to whiting. The same shape but smaller overall than whiting, the flavor and texture are nearly identical.

What are the healthiest white fish?

Cod. It’s a British classic in fish & chips, but cod is also one of the healthiest white fish around. It’s high in protein and, depending on how you cook it, low in fat and a good source of vitamin B12, needed for energy, nervous system and potentially helping prevent depression.

Is Flounder a healthy fish?

Flounder is a healthy saltwater fish. It’s a mild, white fish with a similar texture to tilapia and high in vitamin B12. Unlike tilapia, flounder has omega-3 fats. Next time you’re making a recipe that calls for tilapia, try swapping in flounder instead.

Is Flounder a good source of protein?

Witch flounder and yellowtail flounder are overfished, and overfishing is continuing. Flounder is a low-fat, low-calorie protein source. It also provides vitamin B12, vitamin D, selenium, and omega-3 fatty acids. A 100-gram portion of raw flounder provides: Protein. 12 grams of complete protein Fat. a total fat content of 2 grams

Is Flounder a low calorie food?

Flounder is a low-fat, low-calorie protein source. It also provides vitamin B12, vitamin D, selenium, and omega-3 fatty acids. A 100-gram portion of raw flounder provides: Protein. 12 grams of complete protein Fat. a total fat content of 2 grams Saturated fatty acids. 0.4 grams Cholesterol. 48 milligrams Carbohydrates and sugar. None

Are flounder fish sustainable?

American plaice and winter flounder are sustainable. Windowpane flounder is overfished but is no longer sought by fishermen. Witch flounder and yellowtail flounder are overfished, and overfishing is continuing. Flounder is a low-fat, low-calorie protein source. It also provides vitamin B12, vitamin D, selenium, and omega-3 fatty acids.

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