Baked Whiting
A flavorful baked whiting dish featuring savory tomato sauce and onions, perfect for a quick, healthy seafood meal that pairs well with rice or vegetables.
Ingredients
Instructions
- Split the fish lengthwise.
- Place the fish in a greased baking dish and sprinkle with salt and pepper.
- Cover the fish with tomato sauce and diced onion.
- Bake in a moderate oven at 350°F for 20 to 25 minutes.
Tips & Substitutions
For a flavorful twist, consider adding fresh herbs like parsley or basil to the tomato sauce. If you don't have whiting, any mild white fish such as cod or tilapia can be used as a substitute. To enhance the dish, try incorporating diced bell peppers or olives into the sauce for additional texture and flavor, similar to what you might find in American recipes.
Serving Suggestions
Baked whiting pairs beautifully with a side of steamed vegetables or a fresh salad, such as Refrigerator Cabbage Slaw, for a light and healthy meal. Serve with crusty bread to soak up the tomato sauce, or over a bed of rice for a heartier option. A glass of crisp white wine can also complement this dish nicely.
Storage & Reheating
Store any leftover baked whiting in an airtight container in the refrigerator for up to two days. To reheat, place the fish in the oven at 350°F for about 10 minutes until warmed through. Avoid reheating in the microwave, as it can make the fish rubbery.
Nutrition & Diet Analysis (per serving)
Each serving of Baked Whiting contains roughly 21 calories, with 1g protein, 4g carbohydrates, and 1g fat. Note that it is relatively high in sodium, at 3000mg per serving (130% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use frozen whiting for this recipe?
Yes, frozen whiting can be used. Just ensure it is fully thawed and patted dry before baking to prevent excess moisture, which can affect the texture.
What can I substitute for tomato sauce?
If you don't have tomato sauce, crushed tomatoes or a homemade tomato puree can work well. Alternatively, using a jar of marinara sauce can add extra flavor.
Is there a way to make this dish spicier?
Absolutely! You can add red pepper flakes or a dash of hot sauce to the tomato sauce before baking to give the dish a kick. This will elevate the flavors while still keeping it simple.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).