Pacific Whiting (Hake): Benefits, Recipes, and Cooking Tips

by Oleg Nikitenko January 13, 2025

Pacific Whiting (Pacific Hake) Nutritious Whitefish

Pacific Whiting, also known as Pacific Hake or Jack Salmon, is a versatile and healthy whitefish widely celebrated for its mild flavor and tender texture. Found along the West Coast of North America, this fish is a favorite among chefs and home cooks alike, thanks to its affordability, nutritional benefits, and culinary flexibility.

Whether you’re a seafood lover or looking for a new fish to try, Pacific Whiting offers endless possibilities for delicious meals.

What Is Pacific Whiting?

Pacific Whiting is a ray-finned fish found from the Gulf of California to Vancouver Island. It is one of the most significant fisheries in the United States and Canada due to its sustainability and widespread availability.

Key Features of Pacific Whiting

  • Flavor: Mild and slightly sweet, making it a great choice for people who dislike strong “fishy” flavors.
  • Texture: Soft, flaky, and tender, perfect for various cooking methods.
  • Versatility: Works well in frying, roasting, soups, and stocks.

Shop premium-quality Pacific Whiting at Global Seafoods .

Nutritional Benefits of Pacific Whiting

Pacific Whiting is not just tasty; it’s also packed with nutrients essential for a healthy diet.

Nutritional Facts (Per 3.5 oz Serving)

  • Calories: 90
  • Protein: 18.31g
  • Fat: 1.31g
  • Omega-3 Fatty Acids: 260mg

Health Benefits

  • Heart Health: Omega-3 fatty acids reduce inflammation and support cardiovascular health.
  • Weight Management: Low in calories and fat, perfect for weight-loss diets.
  • Muscle Growth: High-quality protein aids in muscle repair and growth.

It’s a great choice for health-conscious diets like keto, paleo, and low-fat meal plans.

How Pacific Whiting Is Marketed

Pacific Whiting is typically sold frozen to preserve freshness and quality. You’ll commonly find it in the following forms:

  • Whole Fish: Processed with the head, tail, and guts removed.
  • Fillets: A convenient option for home cooks.
  • Surimi: Used in imitation crab due to its natural sweetness.

Explore a variety of whitefish options at Global Seafoods .

How to Cook Pacific Whiting

Pacific Whiting is incredibly versatile and pairs well with a variety of flavors. Here are some popular cooking methods and recipes to inspire you.

1. Fried Pacific Whiting (Fish & Chips Style)

Fried Whiting is a classic dish loved for its crispy texture and tender meat.

Instructions

  1. Prepare a batter with flour, paprika, garlic powder, and cayenne for spice.
  2. Dip Whiting fillets into the batter.
  3. Deep-fry in hot oil for 4–5 minutes per side until golden brown.
  4. Serve with tartar sauce, fries, and a lemon wedge.

Pro Tip: Fry whole Whiting for an authentic fish fry experience.

2. Pacific Whiting Seafood Stock

Whiting’s light flavor makes it an excellent base for seafood soups and stocks.

Instructions

  1. Simmer Whiting with water, white wine, garlic, and onions to create a flavorful stock.
  2. Add seafood like shrimp, clams, or crab, along with diced potatoes and carrots, for a hearty soup.

Pro Tip: Use this stock to make a seafood risotto or chowder.

3. Oven-Roasted Pacific Whiting

Roasting enhances Whiting’s natural sweetness while maintaining its flaky texture.

Instructions

  1. Preheat the oven to 375°F (190°C).
  2. Season Whiting fillets with a breadcrumb mixture (almonds, garlic powder, thyme, salt, and pepper).
  3. Bake for 15 minutes or until golden brown.
  4. Serve with roasted vegetables like broccoli, carrots, or Brussels sprouts.

Pro Tip: Add quinoa or couscous as a side for a complete meal.

4. Pan-Seared Pacific Whiting

Pan-searing creates a golden crust while locking in the fish’s moisture.

Instructions

  1. Heat butter in a skillet and sauté shallots until caramelized.
  2. Season Whiting with salt, pepper, paprika, and thyme.
  3. Cook on medium heat for 4 minutes per side until golden and flaky.
  4. Drizzle with hollandaise or serve with aioli for extra flavor.

Pro Tip: Pair with roasted asparagus or a fresh green salad.

Why Choose Pacific Whiting?

  1. Affordable and Accessible: A budget-friendly alternative to more expensive whitefish like cod or halibut.
  2. Sustainable Seafood: Pacific Whiting is responsibly harvested, supporting healthy marine ecosystems.
  3. Versatile in the Kitchen: From frying to roasting, Whiting adapts beautifully to various recipes.

Find the freshest Whiting fillets at Global Seafoods .

FAQs About Pacific Whiting

1. What Does Pacific Whiting Taste Like?

It has a mild, slightly sweet flavor and a flaky texture, making it ideal for a wide range of dishes.

2. Is Pacific Whiting Healthy?

Yes! It’s low in calories, high in protein, and a great source of Omega-3 fatty acids.

3. Can I Use Frozen Whiting?

Absolutely. Frozen Whiting retains its quality when thawed properly in the refrigerator.

4. What’s the Best Way to Cook Pacific Whiting?

Popular methods include frying, roasting, and pan-searing. It also works well in soups and seafood stocks.

5. Where Can I Buy Pacific Whiting?

Order premium Pacific Whiting online at Global Seafoods .

Conclusion: Enjoy the Versatility of Pacific Whiting

Pacific Whiting (Hake) is a versatile, healthy, and affordable fish that suits a variety of cooking styles. Whether you prefer it fried, roasted, or in a hearty seafood soup, its mild flavor and flaky texture make it a standout choice for any meal.

Ready to try Pacific Whiting? Visit Global Seafoods to order high-quality fillets and start creating delicious, nutritious dishes today.

Watch more seafood recipes and tips on our YouTube channel: Global Seafoods YouTube Channel .

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