How To Cook Whiting Fish In The Oven

What Is Whiting Fish?

Merlangius merlangus, also known as whiting fish is a delicious food that is very important around many areas, such as the norther Mediterranean, the Black Seas, and Chilean sea bass.

It is a white sea fish, and is similar to cod. This is because Whiting is a member of the cod family.

The reason many people now choose Whiting over Cod is simply because Whiting is incredibly sustainable, and much more economical to buy. Baked Whiting Fish is an easy-to-make dish, that will have your whole family wanting more!

I decided to write this article to spread the word about whiting fish, the easy to cook, sustainable alternative to your traditional cod. If you want to learn how to cook whiting fish, then read on... We promise you won’t be disappointed…

Traditional Baked Whiting Fish – Serves 4

What will you need:

  • 4 Whiting Fillets: Make sure to get the leanest whiting fillets you can find; your local fishmonger may be able to help you out.
  • Milk: Any milk will work; the choice is up to you! Whether it’s skimmed or full-fat!
  • Garlic Powder to taste: Everybody has their own opinion on the strong taste of garlic, so use as much as you desire.
  • Onion Powder to taste: Onion powder can be used as much or as little as you like, it is all down to personal preference.
  • Paprika to taste: Paprika can also be used as much as you like! It has a strong, salty taste.
  • Salt to taste: We recommend using sea salt flakes sprinkled on top of the whiting fish.
  • Ground Black Pepper: I find that ground black pepper adds a lovely kick to this dish.
  • 1 Diced Tomato: A diced tomato adds another healthy element to this amazing dish.
  • 2 Tablespoons Butter: Butter adds a great, smooth taste to this dish.
  • 2 Juiced Lemons: Lemon is a classic accompaniment to all fish dishes, use as much as you like!

Remember, you can alter a recipe however you want! You may prefer a lovely, refreshing citrus taste with your fish – feel free to add more or less of any of the ingredients! This recipe is just a rough guideline to how I enjoy my whiting fish. Everybody tastes different, so go wild!

Step by Step Guide "How To Cook Whiting Fish"

If you follow these instructions very carefully, you are guaranteed to have a great tasting dish, that doesn’t take long to make! This dish takes around 10 minutes to prepare, and a mere 30 minutes to cook. Compared to most fish dishes, you’ll be able to whip this up in a jiffy!

Learning how to cook whiting fish is incredibly easy, just follow the simple steps below – and you’ll be an expert chef in no time!

Step #1 – Prepare the Fish

Depending on where you purchased your whiting fish, you may need to prepare it differently. If you are unsure how to prepare your fish, please ask your local fishmonger for advice. We recommend slicing any fat from the fish, and to season with salt and pepper.

Next you need to add garlic powder, onion powder, and paprika to your whiting fish. We recommend adding a light dusting of each over the top of each fish. Don’t forget to coat the other side!

Step #2 – Preheat the Oven

Next, you just need to preheat your oven to either 350 degrees Fahrenheit (175 degrees Celsius.) If you have a gas oven, you should preheat your oven to gas mark 4. This will provide the perfect temperature for the fish to bake in, and give it a lovely flavour as it mixes with all the other ingredients.

Step #3 – Prepare the Baking Dish

Usually, you may find yourself lining a baking dish with butter to ensure your meat or fish doesn’t stick to the base of the dish. However, with this beautiful fish dish – you just need to add enough milk to cover the base of the dish. We recommend around 5mm of milk.

The exact amount you need will depend on the size of your dish.​

Step #4 – Add the Fish to the Dish

Now it’s time to place your whiting fish fillets into your baking dish. Make sure to be careful as to not lose your seasoning. The seasoning is one of the most important elements of this dish. The milk should rise around 1/3 up the side of each fillet.

Step #5 – Add Diced Tomato

If you haven’t already, dice up your tomato. We recommend dicing it into around 1cm3 chunks. This means that the tomato will become extremely tender and succulent once placed in the oven. Spread your diced tomato over the top of each fish fillet.

How To Cook Whiting Fish With Diced Tomato

diced tomato

Step 6 – Adding the Butter

Once you have portioned out your butter, you just need to add half a tablespoon of butter onto each fish. Don’t worry about melting it, as we just need it to drizzle across the whiting fish while in the oven. This will add a lovely creamy taste to the dish.

Step 7 – Squeeze the Lemon!

The dish is almost ready to be placed in the oven! I prefer to do this step before cooking, as it allows the lemon taste to spread throughout the dish, but some prefer to add juiced lemon just before serving, for a bigger citrus kick.

This is entirely down to you, but make sure to add around half a lemon’s worth of juice over the top of each fillet!

Step 8 – Place in the Oven

It’s almost time… Place your baking dish in the preheated oven until the fish is extremely tender, so that it splits into flakes when you apply light pressure with a fork. This should take around 35 – 40 minutes.

See how easy it is to learn how to cook whiting fish, just 10 minutes of preparation and you have a delicious family meal to enjoy around the dinner table.


Now you know how to cook whiting fish! If you enjoyed this recipe, make sure to share it with all your friends and family!

Hopefully you’ll enjoy this baked whiting fish recipe as much as I do! It’s incredibly easy and simple to make, and is packed full of flavour and nutrients. This is one of my favourite recipes based on whiting fish.

If you prefer, the whiting fish can be swapped for Tilapia if you wish to try an alternative taste.

Make sure to let me know what you thought of this recipe in the comments, I’d love to hear what you have to say. Feel free to share your own whiting fish based recipes below!

Megan Ann

I’m Megan Ann, mama to 2 and wife to James F. Core. I love meeting new people and hearing their stories. I try to write useful and informative articles to help you as much as I can with my knowledge. Thank you for reading.

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