Fish
Steak
Steak of Whiting is a cross-cut through the body, often bone-in, thick enough for the grill. Dense flesh holds together better than soft thin fillets. Brown the exterior as the centre just turns opaque. Keep whiting steak 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.
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Nutrition
Typical values per 100 g edible portion. Nutrient names open the reference page.
Nutrition Facts
Per 100 g edible portion
Amount per 100 g
- Total Fat 1.73 g
- Saturated Fat 0.35 g
- Trans Fat 0 g
- Monounsaturated Fat 0.66 g
- Polyunsaturated Fat 0.72 g
- Cholesterol 56.3 mg
- Sodium 81.9 mg
- Salt 0.21 g
- Total Carbohydrate 0 g
- Dietary Fibre 0 g
- Total Sugars 0 g
- Complex / starch 0 g
- Protein 20 g
- Water 71.8 g
- Energy 95.4 kcal
- Water 71.8 g
- Protein 20 g
- Fat 1.73 g
- Saturated Fat 0.35 g
- Monounsaturated Fat 0.66 g
- Polyunsaturated Fat 0.72 g
- Omega-3 0.29 g
- Vitamins 38.3 mg
- Vitamin A 15 µg
- Vitamin B1 — Thiamine 0.09 mg
- Vitamin B2 — Riboflavin 0.13 mg
- Vitamin B3 — Niacin 3.45 mg
- Vitamin B6 0.34 mg
- Vitamin B7 — Biotin 2.5 µg
- Vitamin B9 — Folate 9.9 µg
- Vitamin B12 — Cobalamin 1.2 µg
- Vitamin C 2 mg
- Vitamin D 1.8 µg
- Vitamin E 0.7 mg
- Vitamin K 0.6 µg
- Minerals 385 mg
- Major Minerals 384 mg
- Trace Minerals 1.5 mg
- Iron 1.5 mg
- Salt 0.21 g
- Cholesterol 56.3 mg
Vitamins
vitamin-c: 2 · vitamin-b12-cobalamin: 1.2 · vitamin-a: 15 · vitamin-b1-thiamine: 0.09 · vitamin-b2-riboflavin: 0.13 · vitamin-b3-niacin: 3.45 · vitamin-b5-pantothenic-acid: 0.6 · vitamin-b6: 0.34 · vitamin-b7-biotin: 2.5 · vitamin-b9-folate: 9.9 · vitamin-d: 1.8 · vitamin-e: 0.7 · vitamin-k: 0.6 ·
Minerals
Fillet is primarily muscle—leaner than belly or skin-on cuts of the same species.
History
Coastal cooks portioned whiting into steak pieces for even cooking and trade.
Filleting lines and frozen packs made steak of whiting available inland.
Restaurants standardised specialty steak portions of whiting for plate timing.