Hey, Seafoodies!
Off-the-charts taste meets good-for-you nutrition—that’s what we’re all about here at Dish on Fish! To get in those 2 to 3 weekly seafood servings as recommended by the Dietary Guidelines for Americans, we regularly rotate between various types of delicious seafood. Grilling up some oily fish like salmon one night, while digging into lightly-seasoned skewered shrimp or crunchy crab cakes the next—keeps our taste buds (and families) happy while delivering an impressive array of different nutrients!
One category of seafood that we are always adding to the meal mix is white fish. We’re talking about the phenomenal family that includes cod, Wild Alaska Pollock, tilapia, haddock, halibut and sea bass. We love them all!
A key benefit of white fish is its versatility, providing a strong base for any dish. Their mild flavor means they’ll happily embrace whatever seasoning you want to explore. Plus, here’s a busy cook’s dream: most white fish varieties can be swapped interchangeably in recipes, so you can grab whatever looks freshest or fits your budget. Stock your freezer with white fish for easy weeknight eats—because it also cooks beautifully straight from frozen, making it a go-to solution for those “what’s for dinner?” moments that creep up on everyone.
For families introducing seafood to younger eaters, white fish is a wonderful “starter fish.” Its subtle taste makes it a quintessential gateway into deep sea dining for cautious palates, whether they’re 24 months young or 60 years old! But don’t let that mild nature fool you into thinking white fish is nutritionally lightweight.
And at any age—white fish delivers outstanding nutrition that supports your body from head to toe. Each serving provides vitamin B6, which actively helps fight inflammation throughout the body. You’ll also get a dose of vitamin B3 to support your immune system and vitamin B12 content for optimal nerve function and red blood cell formation. White fish is also rich in phosphorus, a mineral that’s crucial for building and maintaining strong bones and teeth. And let’s not forget high-quality protein, which helps stabilize blood sugar levels while building and preserving lean muscle mass—making it a great protein choice for Seafoodies at any age.
With a bounty of benefits, we almost forgot to mention that white fish is just plain delicious!
So the next time you want to throw together an easy recipe with an impressive plate payoff—get started with the following options, featuring (you guessed it) some our favorite kinds of fish!
Our fish sticks are the ultimate in crunchy goodness, ready to be dipped into your favorite sauce and devoured. But they are also a healthier option, thanks to the air fryer!
Take a bite of Baja California from the comfort of home with chili-spiked crema, corn tortillas and plenty of spice—swapping traditional battered white fish for a more healthful grilled version.
Sink your teeth into a flawlessly crispy fish fillet, seasoned just right, with a hint of heat that’s downright addictive—only 30 minutes of prep and cook time needed.
Tilapia with Black Bean and Mango Salsa
Spice-rubbed and grilled white fish for a protein boost, added fiber from black beans, a kicky blend of vegetables and finally a little natural mango sweetness—simple, clean eating that is downright divine!
Originating in Italy, piccata refers to a way of preparing food where protein is sliced, coated, pan-fried and served in a sauce—learn how white fish is the top candidate for this mouthwatering method!
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