Fish Preparation - Whiting

How to prepare and cook whiting

Selecting Fresh Whiting: When purchasing whiting, look for fish that has bright, clear eyes, firm flesh, and a fresh, ocean-like scent. At The Cornish Food Box Company, we offer high-quality, sustainably sourced whiting that is perfect for all your culinary adventures.

Cleaning the Fish: Rinse the whiting under cold water and pat dry with paper towels. Remove any scales, if present, by scraping them off with a knife or fish scaler. Trim off any fins and use kitchen shears to snip off the dorsal fin, if desired.

Removing the Innards: Make a small incision along the belly of the whiting and carefully remove the innards, being sure to discard them properly. Rinse the cavity thoroughly under cold water to remove any remaining traces of blood or debris.

Optional: Filleting the Fish: If you prefer boneless fillets, you can fillet the whiting by making a cut behind the head and along the backbone, then carefully removing the fillets with a sharp knife. Alternatively, you can leave the whiting whole for a more traditional presentation.

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Cooking Techniques

Simple Pan-Frying: One of the easiest and most delicious ways to cook whiting is by pan-frying it. Season the whiting fillets with salt, pepper, and your favourite herbs or spices. Heat a skillet over medium-high heat and add a splash of oil or butter. Once hot, add the whiting fillets to the skillet and cook for 2-3 minutes on each side until golden brown and cooked through.

Baking in the Oven: Preheat your oven to 200°C (400°F). Place the seasoned whiting fillets on a baking tray lined with parchment paper. Drizzle with olive oil and a squeeze of lemon juice, then bake for 12-15 minutes until the fish is opaque and flakes easily with a fork.

Grilling: Fire up the grill to medium-high heat. Season the whiting fillets as desired and place them directly on the grill grates. Cook for 3-4 minutes on each side, or until grill marks form and the fish is cooked through.

Steaming: For a healthier cooking method, try steaming the whiting fillets. Season the fish and place it in a steamer basket over simmering water. Cover and steam for 6-8 minutes, or until the fish is opaque and flakes easily.

Serving Suggestions
Serve pan-fried whiting fillets with a squeeze of lemon juice and a side of roasted vegetables for a simple and nutritious meal.
Pair baked whiting fillets with a fresh salad or steamed greens for a light and satisfying lunch or dinner.
Enjoy grilled whiting fillets with a tangy salsa or homemade tartar sauce for a burst of flavour.
With these simple tips and techniques, you can easily prepare and cook whiting to perfection. Whether you prefer it pan-fried, baked, grilled, or steamed, whiting is a delicious and healthy addition to any meal.


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