Whitefish or white fish is a fisheries term for several species of demersal fish with fins, particularly Atlantic cod (Gadus morhua), whiting (Merluccius bilinearis), haddock (Melanogrammus aeglefinus), hake (Urophycis), pollock (Pollachius), and others. Whitefish (Coregonidae) is also the name of several species of Atlantic freshwater fish.
Whitefish live on or near the seafloor and can be contrasted with the oily or pelagic fish which live away from the seafloor. Whitefish do not have much oil in their tissue and have flakier white or light-colored flesh. Most of the oil found in their bodies is concentrated in the organs, e.g. cod liver oil.
Whitefish can be divided into benthopelagic fish (round fish which live near the sea bed, such as cod and coley) and benthic fish (which live on the sea bed, such as flatfish like plaice).
Whitefish is sometimes eaten straight but is often used reconstituted for fish sticks, gefilte fish, lutefisk, surimi (imitation crabmeat), etc. For centuries it was preserved by drying as stockfish and clipfish and traded as a world commodity.[1] It is commonly used as the fish in the classic British dish of fish and chips.
| Whitefish facts and nutrition value Quick Facts | |
|---|---|
| Name: | Whitefish facts and nutrition value |
| Scientific Name: | Coregonus lavaretus |
| Origin | It is native to Swiss French border and is also found in Lake Aiguebelette and Lake Bourget as well as Lake Geneva. |
| Colors | Bluish green, brownish |
| Shapes | Tapered body, elongated, Length: 55 cm (22 inches) |
| Flesh colors | Dry, white |
| Calories | 265 Kcal./cup |
| Major nutrients | Isoleucine (103.89%) Lysine (103.53%) Tryptophan (95.91%) Threonine (93.86%) Valine (91.95%) |
| Health benefits | Stronger bones, Rejuvenate cells, Cure anemia, Enzyme functions, Digestive health |
European Whitefish or Common Whitefish (Coregonus lavaretus) is a freshwater species of whitefish that is native to the Swiss-French border. Other vernacular names used for this fish includes Bratfisch, Breitfisch, Kaiserfisch, Knöpfling, Maräne, Meermaraene, Ostseeschnäpel, Peipusmaraene, Rindling, Sandgangfisch, Sig, Chudski sig, Lavereto, Lavarello, Coregone and others. It belongs to the subfamily Coregoninae and the family Salmonidae. It has a short snout that is tapered. Their coloration is typically from bluish-green to brownish with dark grey and white fins. European whitefish reach a weight of 2 kg (4.4 lb) measuring the body above 55 cm (22 inches) long. It feeds on crustaceans, large insect larvae, mollusks, small fish, fingernail clams, opossum shrimp, snails, and midge larvae. The breeding usually takes place between September to November.
History
It is found in deep and oligo mesotrophic lakes. It is extensively found in Central, Northwest Europe, and Siberia. It is native to the Swiss-French border and is also found in Lake Aiguebelette and Lake Bourget as well as Lake Geneva.
Nutritional value of Fish, whitefish, mixed species, cooked, dry heat
Calories 265 Kcal. Calories from Fat 104.13 Kcal.
| Proximity | Amount | % DV |
|---|---|---|
| Water | 100.24 g | N/D |
| Energy | 265 Kcal | N/D |
| Energy | 1109 kJ | N/D |
| Protein | 37.68 g | 75.36% |
| Total Fat (lipid) | 11.57 g | 33.06% |
| Ash | 2.22 g | N/D |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium, Ca | 51 mg | 5.10% |
| Iron, Fe | 0.72 mg | 9.00% |
| Magnesium, Mg | 65 mg | 15.48% |
| Phosphorus, P | 533 mg | 76.14% |
| Potassium, K | 625 mg | 13.30% |
| Sodium, Na | 100 mg | 6.67% |
| Zinc, Zn | 1.96 mg | 17.82% |
| Copper, Cu | 0.142 mg | 15.78% |
| Manganese, Mn | 0.132 mg | 5.74% |
| Selenium, Se | 24.9 µg | 45.27% |
| Vitamins | Amount | % DV |
|---|---|---|
| Water soluble Vitamins | ||
| Vitamin B1 (Thiamin) | 0.263 mg | 21.92% |
| Vitamin B2 (Riboflavin) | 0.237 mg | 18.23% |
| Vitamin B3 (Niacin) | 5.923 mg | 37.02% |
| Vitamin B5 (Pantothenic acid) | 1.332 mg | 26.64% |
| Vitamin B6 (Pyridoxine) | 0.533 mg | 41.00% |
| Vitamin B9 (Folate) | 26 µg | 6.50% |
| Folic Acid | 0 µg | N/D |
| Folate, food | 26 µg | N/D |
| Folate, DEF | 26 µg | N/D |
| Vitamin B-12 (Cobalamine) | 1.48 µg | 61.67% |
| Fat soluble Vitamins | ||
| Vitamin A, RAE | 60 µg | 8.57% |
| Vitamin A, IU | 202 IU | N/D |
| Retinol | 60 µg | N/D |
| Lipids | Amount | % DV |
|---|---|---|
| Fatty acids, total saturated | 1.789 g | N/D |
| Myristic acid 14:00(Tetradecanoic acid) | 0.216 g | N/D |
| Palmitic acid 16:00 (Hexadecanoic acid) | 1.183 g | N/D |
| Stearic acid 18:00 (Octadecanoic acid) | 0.391 g | N/D |
| Fatty acids, total monounsaturated | 3.941 g | N/D |
| Palmitoleic acid 16:1 (hexadecenoic acid) | 1.027 g | N/D |
| Oleic acid 18:1 (octadecenoic acid) | 2.66 g | N/D |
| Gadoleic acid 20:1 (eicosenoic acid) | 0.205 g | N/D |
| Erucic acid 22:1 (docosenoic acid) | 0.049 g | N/D |
| Fatty acids, total polyunsaturated | 4.243 g | N/D |
| Linoleic acid 18:2 (octadecadienoic acid) | 0.537 g | N/D |
| Linolenic acid 18:3 (Octadecatrienoic acid) | 0.362 g | N/D |
| 18:04 | 0.099 g | N/D |
| 20:4 undifferentiated | 0.44 g | N/D |
| 20:5 n-3 (EPA) | 0.625 g | N/D |
| 22:5 n-3 (DPA) | 0.322 g | N/D |
| 22:6 n-3 (DHA) | 1.857 g | N/D |
| Cholesterol | 119 mg | N/D |
| Amino acids | Amount | % DV |
|---|---|---|
| Tryptophan | 0.422 g | 95.91% |
| Threonine | 1.652 g | 93.86% |
| Isoleucine | 1.737 g | 103.89% |
| Leucine | 3.063 g | 82.87% |
| Lysine | 3.462 g | 103.53% |
| Methionine | 1.115 g | N/D |
| Cystine | 0.403 g | N/D |
| Phenylalanine | 1.471 g | N/D |
| Tyrosine | 1.272 g | N/D |
| Valine | 1.942 g | 91.95% |
| Arginine | 2.256 g | N/D |
| Histidine | 1.11 g | 90.10% |
| Alanine | 2.279 g | N/D |
| Aspartic acid | 3.859 g | N/D |
| Glutamic acid | 5.627 g | N/D |
| Glycine | 1.81 g | N/D |
| Proline | 1.332 g | N/D |
| Serine | 1.538 g | N/D |
*Above mentioned Percent Daily Values (%DVs) are based on 2,000 calorie diet intake. Daily values (DVs) may be different depending upon your daily calorie needs. Mentioned values are recommended by a U.S. Department of Agriculture. They are not healthbenefitstimes.com recommendations. Calculations are based on average age of 19 to 50 years and weighs 194 lbs. Source:https://ndb.nal.usda.gov/ 
Health Benefits of Whitefish
Whitefish is loaded with high content of protein, Vitamin B, selenium, iodine and has a low concentration of fat. It is also an excellent source of omega-3 fatty acids. Due to various nutrients present in whitefish, it provides ample health benefits if added to the diet. Seafood has numerous benefits if consumed in limited amounts.
- Stronger bones
Phosphorus plays a vital role in the growth and formation of strong bones to sustain wear and tear. It promotes the enamel of tooth and gum health. It provides relief from the conditions such as osteoporosis. It is also shown that phosphorus is related to prevent from cardiovascular problems as well. (1) (2)
- Rejuvenate cells
Healthy body is essential for the contribution of tissues and cells. The body needs the continuous formation of tissues and cells such as hair, skin and nails. The decreased cells should be replaced with the new ones. Protein assists in the reformation of tissues as well as cells. (3) (4)
- Cure anemia
Vitamin B12 is essential for the treatment of megaloblastic and pernicious anemia. It also restore the normality of blood and Intrinsic factor. (5)
- Enzyme functions
Vitamin B6 is essential for the various enzyme functions properly. The relation between enzymes and Vitamin B6 is vital for the proper functions of nervous system, immunity and relief from arthritis. (6)
- Digestive health
Vitamin B3 supports the functions of digestive health, proper function of nerves, promotes appetite and skin health. (7)
- Reduce stress
Pantothenic acid effectively lowers stress as well as mental conditions such as depression and anxiety. It promotes the fitness of the mind. It also regulates the hormones that are the cause of these problems. (8)
- Enhance memory
Thiamin promotes memory as well as concentration power. It helps to manage the conditions such as Bell’s palsy and multiple sclerosis. It assists in the positive effect as well as a healthy mental attitude. (9)
- Reproductive health
Vitamin B2 is substantial for the development and growth of reproductive organs and tissue growth such as eyes, connective tissue, skin, nervous system, mucous membranes, and immune system. Moreover, it promotes the health of nails, skin, and hair. (10)
- Slows down aging
Copper helps to counteract the free radicals and protect cell membranes. Free radicals have a negative effect on organs and could result in wrinkles, cancer, age spots, kidney problems, and macular degeneration. (11)
- Heart health
Magnesium prevents the chances of irregular heartbeats and muscle stress. It soothes nerves and assists the digestive process by preventing the conditions such as cramps, vomiting, abdominal pain, indigestion, constipation, and flatulence. The deficiency of magnesium could lead to heart conditions that could be harmful. (12)
How to Eat
- It is used to make fish sticks, lutefisk, gefilte fish, and surimi.
- It is usually baked, fried, grilled, broiled, and poached.
- It is added for making soups and various recipes.
Precautions
- The consumption of sea fish if one is trying to reduce inflammatory diseases such as heart disease.
- Farmed ones contain arsenic that leads to arsenic poisoning.
- Seafood should be cooked safely in order to prevent foodborne illness.
- Pregnant women, young children, older adults, people having lower stomach acid and compromised immune systems (HIV/AIDS, liver disease, cancer, diabetes, gastrointestinal disorders, people taking steroids, chemotherapy, or immune system) are prone to higher risk.
- It might be contaminated with bacteria such as Vibrio parahaemolyticus, Vibrio vulnificus, and other bacteria relate to land use, sewage discharges, runoff, etc. These microorganisms occur naturally in warm coastal waters which could cause even death or serious illness in individuals who are at higher risk.
- Listeria monocytogenes could cause a serious foodborne illness known as listeriosis.
- The virus Hepatitis A could survive in light cooking. So one should consume it after being properly cooked.
- Fish could have toxins that could cause illness such as ciguatoxin and scombrotoxin, or histamine poisoning.
- Sea fish is related to Scombrotoxin (histamine) which develops when fish is not kept cold enough. The symptoms develop quickly and also disappear completely within 24 hours.
- The flesh of tropical marine fishes might cause ciguatera poisoning experiencing gastrointestinal maladies that could last for several days, weakness in arms and legs, and reversal inability to differentiate between cold and hot. The symptoms could persist for weeks.
- Farmed seafood results in to increase in inflammation leading to weight gain, arthritis, and heart diseases.
- The imbalance ratio of Omega-6 and Omega-3 causes heart disease and hypertension.
- Seafood and fish in farms have polychlorinated biphenyls (PCBs), organophosphorus (OPs), organochlorine (OC), trifluralin pesticides, and hexachlorobenzene (HCB) causing diseases or even death.
- The seafood has a high content of mercury, which may lead to mercury toxicity.
- Consume it in moderate amounts. So consume it with caution or Avoid consuming it raw.
- Some people might get allergic reactions. So avoid it.
- It has a high chance of contamination.
- One should limit its intake.
- Consult the doctor by pregnant women and children before consuming it. Children and pregnant women should avoid it because the high content of mercury might cause a negative impact on the development of the nervous system of a fetus.
References
