Pacific whiting is a healthy fish. It is commonly referred to as hake, has been recognized for its health benefits, particularly when included as part of a regular diet.
Here is why Pacific whiting is a healthy fish
Based on the information available from various sources, Pacific whiting stands out as an excellent choice for those looking to maintain a healthy lifestyle for several reasons:
- Rich Nutritional Profile: Pacific whiting is a superb source of high-quality protein, essential omega-3 fatty acids, as well as a variety of vitamins and minerals12.
- Low in Calories and Fat: This fish is characterized by its low calorie and fat content, making it a suitable option for weight management and for those monitoring their fat intake2.
- Immune System Support: The vitamin B12 content in whiting is significant, which plays a crucial role in the functioning of the immune system. It aids in the production of red blood cells and helps to fend off infections and diseases3.
- Enhancement of Brain Function: It is also rich in vitamin B6, a nutrient linked to improvements in brain function, which suggests that it could be beneficial for cognitive health3.
- Source of Selenium and Magnesium: Whiting provides selenium and magnesium, both of which are important for various bodily functions, including the protection of cells from damage and supporting muscle and nerve function4.
Given its nutritious content and the potential health benefits, Pacific whiting is a healthy fish, indeed, to include in a balanced diet.
The data points to it as a strong candidate for those looking to increase their intake of essential nutrients while also enjoying a tasty seafood option.
Does whiting fish have worms?
Yes, whiting fish can have parasites, including the cod worm (Lernaeocera branchialis)1. The blue whiting, a species related to the common whiting, has been found to host Anisakis worms.
The prevalence of these worms has dramatically increased since the 1970s, with some fish harboring multiple parasites2.
The ‘herring worm’, which is another name for Anisakis, is commonly found in whiting among other species like herring and mackerel3.
It is also noted that the majority of adult whitefish, which includes whiting, are liable to contain worms in their flesh4.
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Which is better: cod or whiting?
When comparing Pacific whiting to cod, both are popular seafood choices with mild flavors suitable for various dishes.
Pacific whiting has a mild, sweet flavor with a softer and more delicate texture, making it flaky and ideal for dishes that require a tender fish.
Cod, by contrast, has a firmer texture and a slightly stronger flavor, which makes it more suitable for dishes that need a fish with a bit more heft5.
Nutritionally, both fish are good protein sources, but cod has higher levels of vitamin B12, vitamin D, and omega-3 fatty acids.
Pacific whiting has slightly more protein. Cod’s higher omega-3 content makes it a better choice for those looking to increase their intake of these fatty acids, which are known for their health benefits including reducing inflammation and improving brain function5.
In terms of sustainability, both Pacific whiting and cod are considered sustainable by the Monterey Bay Aquarium’s Seafood Watch program, though the sustainability of Pacific whiting varies by catch location.
Pacific whiting caught off the coast of California, Oregon, and Washington is rated as a “Best Choice”, while that caught off the coast of British Columbia is a “Good Alternative”. However, Atlantic Cod is overfished and not currently recommended by Seafood Watch5.
Pacific whiting mercury content compared to other white fish
A comparison of the mercury content in Pacific whiting and other white fish such as cod, haddock, and bass, which includes sea bass:
| Fish Species | Mercury Average (ppm) | Min Recorded (ppm) | Max Recorded (ppm) |
|---|---|---|---|
| Pacific Whiting | 0.051 | ND | 0.096 |
| Haddock (Atlantic) | 0.055 | ND | 0.197 |
| Flatfish [2] | 0.056 | ND | 0.218 |
| Cod | 0.111 | ND | 0.989 |
| Bass (Saltwater) [3] | 0.167 | ND | 0.96 |
ND stands for “Not Detected” and indicates that the mercury concentration was below the detection level.
This table is based on FDA data from 1990-2012 for mercury levels in commercial fish and shellfish. Note that for flatfish, this includes flounder, plaice, and sole, and for bass, this includes black, striped, and rockfish which encompasses sea bass12
What parasite is in whiting fish?
The parasite commonly found in whiting fish is the Anisakis worm, also known as the “herring worm”.
This parasite can be transmitted to humans through the consumption of raw or undercooked seafood and can cause anisakiasis, a disease with symptoms that resemble food poisoning.
The infection typically resolves after a few days as the worm dies6.
The Anisakis worm’s life cycle includes reproduction in the intestines of marine mammals, with the larvae infecting small crustaceans and then transferring to fish, accumulating as larger fish consume smaller infected ones6.
Precautions for Consumers
Although seafood processors and sushi chefs are skilled at identifying and removing these parasites, some worms may still make it past these steps.
For sushi consumers, it’s recommended to cut each piece in half and check for worms before consuming6.
