Looking for an entrée that is delicious, nutritious, versatile, quick to cook and affordable? Sounds almost too good to be true, doesn’t it? Well, you’re in luck — because white fish meets all those criteria and more.
It’s true! White fish, like halibut and cod, are often lower in price than other types of fish; plus, the mild flavor allows for a variety of flavor choices and endless meal possibilities. And while white fish generally contains less omega-3 fatty acids than other popular fish like salmon and tuna, halibut and cod are still great sources for a lean, healthy protein.
Here are a few of our favorite ways to prepare and enjoy white fish:
For a no-mess, flavorful cooking method, consider baking your cod or halibut in a parchment pack. While this method is perfect for experimenting with a variety of ingredients, our favorite combination keeps it fresh and simple. Layer asparagus, sliced baby potatoes and a piece of white fish on a sheet of parchment paper. Drizzle with olive oil and lemon juice, then top the fish with slice lemons, add your favorite herbs and a sprinkle of salt. Finally, fold up your parchment paper into a parcel, rolling the ends together to close the ingredients inside, and bake for 10 to 15 minutes at 400 degrees. Once done, you’ll have an all-in-one meal — no dishes required!
The mild flavors of cod and halibut lend themselves perfectly to bold ingredients like cilantro, jalapeño and Mexican spices. Fold it all up together in a corn tortilla with a squeeze of lime and your Taco Tuesday will instantly be elevated. Simply pan fry diced white fish in olive oil and season with chili powder, smoked paprika and cumin, then top with the taco toppings of your choice.
With Butter and Herbs
It’s no secret that we think butter and seafood are a match made in heaven — and white fish is no exception. Whether baked or pan fried, topping your cod or halibut with an herb and butter sauce is guaranteed to enhance the decadence. Try fresh rosemary or dill for the herbs and add a squeeze of lemon juice for an extra punch.
Breaded with a Parmesan and Panko Crumb Crust
For an adult take on the classic fish stick, try mixing grated parmesan cheese with panko crumbs, fresh parsley and garlic powder, then breading your white fish. Spray the breaded fish with olive oil and bake for 10-15 minutes on 400. If you like a crispy crust, try turning on the broiler for the last few minutes. The best news? This method of preparation even tends to be kid-approved.
In a Stew
Thanks to its mild flavor, white fish is great for fish stew. With plenty of options for vegetables and seasoning, you can easily create a stew to suit any craving. Check out this highly reviewed recipe for inspiration.
With these great ideas for enjoying white fish, we won’t blame you if you put cod on this week’s meal plan. Stock up on wild caught white fish today.