Fish

Fillet

Fillet of Whiting is the boneless side lifted from the frame—the everyday piece for this soft mild cod-family fish. It shows delicate thin fillet; even thickness and pin-bone removal matter. Leave skin on for crisp pan work or remove for delicate poaching. Keep whiting fillet iced until cooking; pat dry for browning, and stop when just opaque. Frying, steaming, pies, and gentle baking suit the cut. Season with salt, acid, and fat that frame delicate thin fillet.

Track this ingredient

Quantity

Unit

Kg Liters Whole

Note

Cuts & parts

Belly

Centre Cut

Dorsal

Loin

Tail

Ventral

Characteristics

Preparations

BakedFreshGrilledPan FriedPoachedRawRoastedWhole

Traits

BonelessEven ThicknessFine GrainLeanMildPremiumQuick Cook

Nutrition

Typical values per 100 g edible portion. Nutrient names open the reference page.

Nutrition Facts

Per 100 g edible portion

Calories 99.9

Amount per 100 g

Total Fat 1.79 g
Saturated Fat 0.37 g
Trans Fat 0 g
Monounsaturated Fat 0.73 g
Polyunsaturated Fat 0.69 g
Cholesterol 54.3 mg
Sodium 77.2 mg
Salt 0.2 g
Total Carbohydrate 0 g
Dietary Fibre 0 g
Total Sugars 0 g
Complex / starch 0 g
Protein 20.9 g
Water 73.3 g

Detailed nutrients

Energy 99.9 kcal
Water 73.3 g
Protein 20.9 g
Fat 1.79 g
- Saturated Fat 0.37 g
- Monounsaturated Fat 0.73 g
- Polyunsaturated Fat 0.69 g
  - Omega-3 0.28 g
Vitamins 44.1 mg
- Vitamin A 15 µg
- Vitamin B1 — Thiamine 0.08 mg
- Vitamin B2 — Riboflavin 0.18 mg
- Vitamin B3 — Niacin 4.65 mg
- Vitamin B5 — Pantothenic Acid 0.81 mg
- Vitamin B6 0.46 mg
- Vitamin B7 — Biotin 3.4 µg
- Vitamin B9 — Folate 13.5 µg
- Vitamin B12 — Cobalamin 1.2 µg
- Vitamin C 2 mg
- Vitamin D 1.7 µg
- Vitamin E 0.66 mg
- Vitamin K 0.5 µg
Minerals 447 mg
- Major Minerals 445 mg
  - Calcium 69 mg
  - Sodium 77.2 mg
  - Potassium 299 mg
- Trace Minerals 1.5 mg
  - Iron 1.5 mg
Salt 0.2 g
Cholesterol 54.3 mg

Vitamins

vitamin-c: 2 · vitamin-b12-cobalamin: 1.2 · vitamin-a: 15 · vitamin-b1-thiamine: 0.08 · vitamin-b2-riboflavin: 0.18 · vitamin-b3-niacin: 4.65 · vitamin-b5-pantothenic-acid: 0.81 · vitamin-b6: 0.46 · vitamin-b7-biotin: 3.4 · vitamin-b9-folate: 13.5 · vitamin-d: 1.7 · vitamin-e: 0.66 · vitamin-k: 0.5 ·

Minerals

Sodium: 77.24 · Potassium: 299 · Calcium: 69 · Iron: 1.5 ·

Fillet is primarily muscle—leaner than belly or skin-on cuts of the same species.

History

1800

Coastal cooks portioned whiting into fillet pieces for even cooking and trade.

1950

Filleting lines and frozen packs made fillet of whiting available inland.

2000

Restaurants standardised specialty fillet portions of whiting for plate timing.