What Are White Fish?

White fish is a variety of fish whose flesh is white in color, has a mild flavor, and has a dryer, tender texture. The subtle flavor, low-fat content, and high nutrient content make white fish a favorite for many nutritious fish recipes. Some of the most popular species include haddock, cod, halibut, hake, flounder, and snapper. 

Benefits Of White Fish

Although there is a subtlety to it based on the specific type of white fish, all types of white fish provide high protein content and a variety of micronutrients, including selenium, phosphorus, magnesium, vitamin B12, and potassium. Protein is important for improving the body’s immune function, tissue repair, and supporting muscle growth. On the other hand, micronutrients play various important roles in the body, including energy production, bone health, fluid balance, immune function, and antioxidants.

White fish also has a very mild flavor, which pairs well with various ingredients, making it one of the best ingredients for chefs. 

Risks Of White Fish

The risks of white fish come as a result of their environment. Farmed white fish generally have lower nutrients and may also contain higher levels of contaminants depending on the farming environment. Wild white fish, on the other hand, tend to have higher nutritional value, but there is also a higher risk of contaminants such as mercury.

Types Of White Fish


Cod is a huge favorite for many people and is arguably one of the best white fish. It has a dense but dry texture making it a favorite in many recipes. It can be prepared in any number of ways, including roasting, searing, boiling, and frying, among others. Its versatility is one of the reasons why it is a crowd favorite. Cod is rich in protein, vitamin B12, and selenium while also being low in calories.


Groupers have string stout bodies and large mouths. They have a firm and moist texture making them ideal for grilling, baking, roasting, and smoking. They are low-fat and rich in selenium, potassium, and phosphorus.


With over 100 different species, snapper is also a huge favorite among white fish. It is rich in B vitamins and has a slightly sweet taste. Its flesh is relatively thin, so it is mainly prepared by baking or roasting.


Among the white fish varieties, halibut is the oiliest, making it rich in proteins and omega-3 fatty acids, varying greatly from other white fish. It also contains niacin, phosphorus, and magnesium. The flesh of halibut fish is firm yet thin and delicate, which makes fire control very important in its preparation, especially since it dries easily. It is mainly prepared by grilling, boiling, or baking.


Haddock is closely related to cod and can be easily swapped for the same, especially since the nutritional values and preparation methods are similar. The only significant difference between cod and haddock is that haddock has a sweeter flavor.

The Bottomline

White fish is a highly nutritious variety of fish and should be included in those looking for diet seafood options. Of course, adventurous chefs should also try the range of white fish to expand their flavor profile. At Mare Oyster Bar, you’ll find that our chefs fit that bill! We carry a wide variety of seafood options for your enjoyment. Make a reservation with us today for the tastiest seafood in Boston!