You can find out about the different types of white fish, which ones work best in which recipes, and what else can be used instead.
Let’s face it. Fish can be confusing. There are many kinds, and recipes don’t always say which one to use. When a recipe calls for “white fish,” what does that mean? Let’s take a look at this big and tasty group of fish.
First, I should say that there is a fish called whitefish, but that’s not what we’re talking about here. We’re talking about white fish as a group. This includes lots of different types of fish that aren’t very dark, like salmon and some types of tuna.
That means the white fish group has fish like the ones in the picture, going from left to right (starting in the lower right corner): cod, tilapia, pollock, halibut, catfish, and branzino in the middle. 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 that it depends on how thick or thin the fish is, how meaty or flaky it is, and how long and thin it is. My recommendation is to look at white fishes through these lenses. Once you know how each one changes the cooking process, you’ll know when to use a thick, meaty, lean fish like halibut and when to use 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. There are two halves of a fish that are cut in half lengthwise. One half is cleaned, boned, and sometimes broken up 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.
When the fish is bigger, the half that runs lengthwise is cut into smaller pieces that are each thicker, usually 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 the long half of the fish is big enough that it can be cut into pieces that are big enough for one or more servings, say every inch. Steaks are typically 1 to 1 and 1/2 inches thick.
It’s important to note that fish higher up the food chain are bigger and live longer. Which means the more concentrated any pollutants in its meat are, like mercury. Some people say that these types of fish are bad for your health, while others say that most of us can eat them once in a while. You’ll have to decide what works for you.
When it comes to choosing white fish for cooking firmness is often a top consideration. A firmer fish holds up better to cooking methods like grilling broiling, baking, and pan frying. The flesh resists flaking apart, yielding tender, moist results. But with so many options for white fish, which is the firmest?
In this guide, we’ll explore some of the firmest white fish varieties and compare their flavors and culinary uses. You’ll learn tips for identifying and selecting the freshest, firmest cuts. We’ll also suggest the best cooking methods to highlight the virtues of these hearty fish. Follow this advice to enjoy delicious and foolproof seafood dishes.
Why Fish Firmness Matters
Fish firmness refers to the density and resistance of the flesh When raw, the flesh should bounce back a little when pressed and not leave an indentation When cooked, it should flake nicely without falling apart.
Firmer fish varieties offer several advantages:
-
Withstand higher cooking temperatures and longer cooking times. Great for broiling, grilling, baking.
-
Hold shape well for stuffing, pan frying, deep frying, poaching.
-
Pleasantly meaty, substantial texture when cooked.
-
Flavorful oils remain intact when cooked instead of leaching out.
So if you love seafood, a knowledge of the firmest choices is essential. Let’s explore some top options.
Halibut – The Firmest White Fish
Without a doubt, halibut takes the prize for the firmest white fish. Its dense, meaty flesh has a lovely sweet flavor with subtle notes of shellfish. The high collagen content gives it a substantial, juicy texture when cooked.
Halibut’s firm composition makes it suitable for almost any cooking method – grilling, searing, baking, broiling, sautéing. It won’t fall apart or dry out easily. Its mild, slightly sweet taste also complements many flavor pairings.
Due to its popularity, halibut tends to be pricier. However, its unmatched versatility and foolproof performance make it worth the occasional splurge.
Cod – A Culinary Favorite
From fish and chips to tacos, cod is one of the most popular white fish. Its Iconic flaky yet firm texture holds up beautifully to frying but also does well with other cooking methods. Although not as meaty as halibut, cod boasts big flavor for a white fish.
Cod lends itself particularly well to baking. The fish stays intact while the interior gently steams, ensuring a tender, moist result. Fresh cod also shines when poached, sautéed, or pan-seared. Try creative recipes like cod cakes, fish stew, bouillabaisse, and tacos to enjoy this kitchen staple.
Haddock – Premium Flavor and Texture
Closely related to cod, haddock shares a similar dense, flaky texture that provides substance when cooked. However, many seafood aficionados consider haddock to be more flavorful with its signature sweet, briny taste.
Haddock is well-suited to most cooking techniques but truly excels when smoked. Traditional smoked haddock imparts a wonderfully smoky flavor while remaining moist and tender. Finnan haddie, cold-smoked haddock from Scotland, highlights the fish’s premium appeal.
For an easy dinner, try baking crispy panko-crusted haddock fillets. Or incorporate smoked haddock into chowders, fish cakes, and casseroles for its signature flavor.
Other Firm Contenders
Beyond the big three, other white fish can provide a pleasing firmness:
-
Striped bass – mild flavor with medium firm texture. Great grilled or blackened.
-
Tilefish – buttery taste with dense, meaty flesh. Ideal for sautéing.
-
Grouper – sweet, moist meat that holds up well to most cooking methods.
-
Snapper – delicately flavored with a medium-firm texture. Suitable for many preparations.
-
Sablefish (black cod) – silky, rich flavor with a firm composition. Prized for sashimi.
The firmest fish allow some flexibility in cooking while maintaining their integrity. Explore these less common options when you want to try something new.
Choosing the Freshest, Firmest Fillets
No matter what white fish you select, freshness is key for both optimal flavor and texture. Look for the following signs when buying fish:
-
Bright, clear eyes
-
Shiny, vibrant skin
-
Firm, elastic flesh that springs back when pressed gently
-
Clean sea breeze odor, not very fishy or ammonia-like
-
No darkening or drying around the edges
Buying sushi-grade fish, frozen at sea shortly after catch, can offer premium freshness and firmness. For white fish, opt for thick, center-cut fillets which tend to be firmer than thin ends.
Cooking Methods for Firm White Fish
The firmness of fish like halibut, cod, and haddock adapts well to most cooking techniques. However, certain methods are especially recommended to highlight their virtues:
-
Baking – Keeps fish intact; seals in moisture when cooked at moderate temp.
-
Broiling – Quickly firms exterior while gently cooking interior. Adds nice char.
-
Grilling – Imparts smoky flavor while fish holds shape on the grill.
-
Pan searing – Cooks up a crispy browned exterior to contrast the tender flesh.
-
Poaching – Gently cooks fish in liquid while keeping it succulent.
-
Sautéing – Cooks quickly in a little oil to crispy exterior while maintaining moisture.
Because firmer fish hold up better, you can expand your culinary horizons. Skewer and barbecue, bread and pan fry, or stuff and bake – the options are wide open.
Simple Pairings and Sauces
The mild, slightly sweet flavor of fish like cod, halibut, and haddock pair wonderfully with simple ingredients:
-
Citrus – Lemon, lime, orange all provide brightness. Use juice or zest.
-
Herbs – Dill, parsley, basil, fennel fronds lend freshness.
-
Butter – Enriching richness from fresh butter or flavored compound butters.
-
Wine or Tarragon – Elevate the flavor gracefully with a pan sauce.
-
Capers, Olives, Tomatoes – Briny, savory tastes complement the fish.
Many cooks serve firmer white fish simply seasoned and cooked to highlight the natural flavor. But quick pan sauces can dress up the dish nicely for more formal occasions.
Health Benefits of Firm White Fish
In addition to their phenomenal taste and texture, firmer white fish offer excellent nutritional value. They provide:
-
High-quality, lean protein – builds muscle, repairs tissue
-
Heart-healthy omega-3 fatty acids – reduces inflammation
-
Essential micronutrients – selenium, niacin, magnesium, phosphorus
-
Vitamins B12, D, and A – supports immune function and eyesight
-
Iodine – regulates metabolism and thyroid function
The American Heart Association recommends eating fish high in omega-3s at least twice per week for good health. Firm white fish like cod and halibut make it easy and delicious to meet this goal.
What does thick- or thinness mean in the kitchen?
Obviously, the thicker the fish, the longer it’ll take to cook. How flaky and fatty the white fish is can affect how long it takes to cook, but as long as they’re about the same thickness, you can use any white fish.
So, for my Fried Catfish recipe, you could use flounder and tilapia, pollock, and haddock fillets that are lighter. 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 its muscles are arranged in a certain way and there isn’t much connective tissue between them. Also, that tissue breaks down at low temperatures. 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. Then, some fish, like cod, flake more easily, no matter what size the flakes are. Other fish, like swordfish, are so firm and meaty that you almost need a knife to cut them. You can see lines on a piece of fish that show how big the flakes will be, but you can’t always tell how firm the flakes will be.
Question: How do I know if a fish is flaky or meaty? I ask the fishmonger (read this post for more on how to buy and choose fish).
What About Whole Fish?
As long as the fish is about the same size as what the recipe calls for, you can use any whole fish to cook it. This is true whether it’s white or not.
What’s the reason? Because the cooking time is based on how thick the fillets are (or, if it’s a whole fish, the meat on either side of the body cavity).
The other two qualities we talked about above—flaky vs. meaty and lean vs. fatty—don’t really apply besides thin or thick. That’s because flakiness, which effects whether a fish falls apart or holds together, is moot. The skin and bones will hold a whole fish together.
And for the same reason, how lean or fatty a whole fish is isn’t much of a factor. The skin around the fish adds moisture and protects the meat from direct heat. This helps even a lean fish stay moist.
So, to make Roasted Branzino, use branzino or any other whole fish of the same size, like larger trout, smaller snapper, or striped bass.
What is Whitefish? ~ History ~ Cooking ~ The Types and Much MORE
What kind of fish is white fish?
White fish is found everywhere in the world, and some of the most popular species that appear on menus include Atlantic cod, haddock, hake, halibut, flounder, and sole. But there are many more. White fish is always delicious, and can be found among chefs’ favourite ingredients to work with when fresh. What is 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.
Is Cod a good white fish?
Cod Cod is often considered one of the best white fish and commonly featured in recipes like fish and chips due to its dense, flaky texture. In addition to being relatively low in calories, cod is an excellent source of protein, selenium and vitamin B12.
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.