Everything you need to know about different kinds of white fish, including which are best for which recipes, and what can be substituted for what.
Let’s face it. Fish can be confusing. There are a lot of different kinds and sometimes recipes will specify which to use, but often they won’t. So what does it mean if a recipe calls for “white fish”? Let’s take a dive —pun intended!— into this large, and delicious, category of fish.
First off, I should mention that there is a type of fish called whitefish – but that’s not what we’re talking about here. We’re talking about white fish as a group. This includes pretty much any kind of fish that’s not darkly colored like, for example, salmon and some kinds of tuna.
So that means the white fish group includes fish like ones in the photo (starting at the lower right and going counter-clockwise) – cod, tilapia, pollock, halibut, catfish, and (in the center) branzino. It also includes sea bass, flounder, albacore tuna, sablefish, sturgeon, swordfish, grouper, haddock, rockfish, and red snapper. To name just a few.
With all those white fishes in the group, there are, of course, variations in how they taste. But their flavors aren’t wildly different. So then, how do you know which to use where?
The answer is it depends on how thick or thin a fish is, how flaky versus meaty it is, and how lean versus fatty it is. My recommendation is to look at white fishes through these lenses. Once you understand how each effects cooking, you’ll have a good idea of the best uses for, say, a thick, meaty, lean fish like halibut versus a thin, flaky, fatty fish like catfish. As well as what might be good substitutes for them and why.
Most of the time you’ll see white fish sold as fillets. A fillet is a lengthwise half of the whole fish, cleaned, boned, and then sometimes broken down into smaller pieces. With the exception of the whole branzino, all the fish in the photo are fillets.
The fillet of a smaller fish is usually the lengthwise half of the whole fish. In other words, it’s not further broken down into smaller pieces. A smaller fish yields a thinner fillet, typically 1/2 to 3/4 inch. The catfish and tilapia in the lower left and upper right, respectively, are examples.
With larger fish, the lengthwise half of the fish is broken down into smaller pieces, but each piece is thicker, typically 3/4 inch to 1 inch or more. The halibut and cod, in the upper left and lower right respectively, are examples.
There’s another common way you might see fish at the fish counter besides whole or fillet. For very large fish, tuna, or swordfish for example, you’ll also see steaks. That means that the lengthwise half of the whole fish is so large that it can be cut at, say, 1-inch intervals and still yield pieces that are big enough for one or more servings. Steaks are typically 1 to 1 and 1/2 inches thick.
It’s worth mentioning that the larger and longer living the fish, the higher up the food chain it is. Which means the more concentrated any pollutants in its meat are, like mercury. So for health reasons, some say to avoid these kinds of fish, while others say it’s okay for most of us to eat them occasionally. You’ll have to decide what works for you.
With its firm, flaky texture and delicate flavor, halibut has earned its reputation as the world’s premier white fish. Longline-caught in Alaska’s Bering Sea by a fishery that combines innovative technologies with indigenous values.
What does thick- or thinness mean in the kitchen?
Obviously, the thicker the fish, the longer it’ll take to cook. Flakiness and fattiness can play a part in cooking time, but for the most part, you can substitute any white fish for any other as long as they’re close in thickness.
So, for example, you could make my Fried Catfish recipe with flounder and thinner fillets of tilapia, pollock, and haddock. But you wouldn’t want to use halibut or cod because they’re thicker. At least not without adjusting the cooking time and/or temperature.
Fish is flaky because of the way its muscles are arranged and the fact that there’s very little connective tissue between them, plus that tissue dissolves at a relatively low temperature. So what you’re seeing as flakes are individual muscles with the connective tissue between them dissolved.
Some fishes have big, thick flakes, like cod, while others have smaller ones, like catfish. And then regardless of the size of the flakes, some fishes flake more easily, again like cod, while others are so firm and meaty, you almost need a knife to cut them, like swordfish. But while you can see lines in a piece of fish that indicate the size of the flakes, you can’t necessarily see how firm those flakes will be.
So how do you know if a fish is flaky or meaty? You ask your fishmonger (see this post for more about buying and choosing fish).
What does lean- or fattiness mean in the kitchen?
To avoid both dryness and sticking, leaner fishes are best cooked with moist heat methods, like poaching and steaming. Fattier fishes can be used for those methods as well as for dry heat cooking like sautéing, roasting, and grilling.
So, for example, thicker and fattier sablefish, sturgeon, and Chilean sea bass are great for my Grilled Fish with Tomato Salsa. And leaner tilapia works for Baked Tilapia, as would flounder, pollock, haddock, and thinner fillets of cod and halibut. (The recipe uses a dry cooking method, but the fish is cooked in a rich sauce that helps prevent dryness and sticking).
The BEST White Fish for Dieting?
FAQ
What is the most firm white fish?
What fish has a firm texture?
What fish is firm?
Is cod a firm white fish?
What is the best white fish to eat?
White fish are popular for consumption due to their mild flavor and versatility in cooking. Some of the most popular white fish include: 1. Cod Cod is one of the best-tasting saltwater fish on the market. Its neutral taste allows for various seasoning and preparation methods, making it a favorite in various cuisines worldwide.
What is white fish?
White fish is not a type of fish — it generally means mildly flavored, quick-cooking fish that usually isn’t very expensive. Popular kinds of white fish are tilapia, cod, bass, grouper, haddock, catfish, and snapper, and these are great for frying, searing, using in soups and chowders, and baking.
What is a white fish group?
So that means the white fish group includes fish like ones in the photo (starting at the lower right and going counter-clockwise) – cod, tilapia, pollock, halibut, catfish, and (in the center) branzino. It also includes sea bass, flounder, albacore tuna, sablefish, sturgeon, swordfish, grouper, haddock, rockfish, and red snapper.
Is white fish healthy?
With its tender texture and mild flavor, white fish is frequently featured in many nutritious recipes. In addition to being super versatile and easy to prepare, these types of fish are also brimming with nutrients like protein, vitamin B12 and selenium. Is tuna white fish, and is salmon white fish?