The Ultimate Guide to What is the Best Whitefish to Eat?

November 8, 2025 •

4 min read

The American Heart Association recommends eating fish twice a week for heart health. To decide what is the best whitefish to eat, you must consider a balance of flavor, nutritional value, sustainability, and mercury content.

Quick Summary

This guide explores popular whitefish varieties, evaluating them based on taste, texture, nutritional content, and environmental impact. It details how to select a whitefish that aligns with your dietary and culinary needs, covering key considerations like mercury levels and sourcing.

Key Points

Cod is a top contender: Balanced nutrition, mild flavor, and versatility make cod a standout option for many, especially if sourced sustainably.
Halibut offers a premium choice: With its firm texture and higher fat content for a whitefish, halibut provides a richer, more luxurious flavor profile.
Consider flavor and texture: Milder fish like pollock and tilapia are great for beginners, while haddock offers a slightly sweeter taste and more delicate texture.
Prioritize sustainability: Opt for species with healthy populations and certifications, such as wild Alaskan cod and pollock, to make an eco-friendly choice.
Check mercury levels: Most whitefish are low in mercury, but larger fish like halibut can have higher levels. Choose wisely and eat a variety of fish to minimize exposure.
Choose based on purpose: The best whitefish depends on your priorities, whether that's leanness, omega-3 content (like sablefish), budget, or specific cooking methods.

Understanding the 'Whitefish' Category

Before determining the best option, it is helpful to understand what 'whitefish' means. The term refers to any white-fleshed, mild-flavored, and lean finfish that lives on or near the seafloor. Unlike oily fish like salmon or mackerel, which store oil in their flesh, whitefish store most of their oil in their livers. This distinction generally makes them a low-fat, high-protein food source. Popular types include cod, haddock, halibut, flounder, and pollock.

Factors to Consider When Choosing Whitefish

Choosing the "best" whitefish is a matter of personal preference, but it also depends on your priorities regarding nutrition, taste, and environmental concerns. Here are the key factors to evaluate:

Nutritional Profile: Look for high-protein, low-fat options rich in vitamins and minerals like B12, selenium, and phosphorus. Some whitefish, like sablefish, are also surprisingly good sources of omega-3 fatty acids.
Flavor and Texture: Tastes range from the mild, clean flavor of cod to the sweeter taste of haddock and the buttery richness of sablefish. Textures vary from cod's dense, flaky flesh to the firmness of halibut and the delicacy of flounder.
Sustainability: Overfishing has impacted certain species, such as Atlantic cod. To make an environmentally responsible choice, look for sustainability certifications from organizations like the Marine Stewardship Council (MSC) or consult guides like Monterey Bay Aquarium's Seafood Watch.
Mercury Content: Most whitefish are low in mercury, making them a safe choice for regular consumption. However, larger, predatory whitefish like halibut can have higher levels, so consumption frequency is important for at-risk groups like pregnant women and young children.
Cooking Method: The ideal whitefish can also depend on your intended recipe. Thicker, firmer fillets like cod and halibut are excellent for grilling and searing, while delicate flounder is best pan-fried or baked.

A Closer Look at Top Whitefish Contenders

Cod

Cod is a versatile classic, known for its mild flavor and dense, flaky texture. It is an excellent source of lean protein, B vitamins (including B12), and essential minerals like selenium. Pacific cod is often cited as a highly sustainable option, as its stocks are considered healthy. It is low in mercury and adapts well to various cooking methods, making it a reliable and healthy staple.

Halibut

Often considered a more premium whitefish, halibut has a firm, meaty texture and a delicate, sweet flavor. It is packed with high-quality protein, magnesium, and phosphorus. While it can be more expensive, wild-caught Alaskan halibut offers a lean, delicious, and nutritious meal. Due to its size and place in the food chain, halibut tends to have slightly higher mercury levels than cod, though it is still considered a "Good Choice" by the FDA.

Haddock

As a relative of cod, haddock shares many of its nutritional benefits, including high protein and vitamin B12 content. It has a slightly sweeter flavor and a more delicate, fragile texture than cod, making it an excellent choice for frying (think fish and chips) or smoking. Haddock is also low in mercury and a very popular option in many regions.

Pollock

Often a budget-friendly option, pollock is mild in flavor with a light, flaky texture. Wild Alaska pollock is notably sustainable and very low in mercury, making it one of the healthiest whitefish choices for frequent consumption. While it's commonly used in reconstituted products like fish sticks, high-quality fillets can be pan-fried or baked for a nutritious meal.

Flounder and Sole

These are both flatfish with very delicate, thin fillets and a mild, slightly sweet flavor. They cook quickly and are great for simple preparations that don't overpower their subtle taste. Flounder and sole are low in calories and fat while providing good amounts of selenium and B vitamins. They are also very low in mercury.

Sablefish (Black Cod)

Despite its name, sablefish is not a true cod. It is known for its incredibly high oil content for a whitefish, giving it a rich, buttery flavor and a silky texture. This fat content makes it an excellent source of omega-3s, similar to salmon. Sablefish has a moderate mercury level, similar to halibut, so it is best enjoyed in moderation.

Choosing Between Wild-Caught and Farmed Whitefish

The wild-caught versus farmed debate involves different considerations for whitefish compared to oilier fish like salmon. While wild-caught fish often has a more natural diet and may contain fewer contaminants, farmed whitefish is not necessarily inferior nutritionally. In some cases, sustainably farmed fish can provide comparable, or even higher, levels of healthy omega-3 fatty acids due to fortified feeds. However, farmed fish are sometimes raised with antibiotics, which is a concern for some consumers. The best approach is to check for third-party certifications like MSC, regardless of whether the fish is wild or farmed.

Whitefish Comparison Table


Feature	Cod	Halibut	Haddock	Pollock
Flavor	Mild, clean	Mild, sweet	Sweet, delicate	Very mild, neutral
Texture	Dense, flaky	Firm, meaty	Tender, flaky	Light, flaky
Nutritional Standout	B Vitamins, Selenium	Protein, Magnesium	B12, Phosphorus	Very low mercury
Omega-3s	Modest	Moderate	Low	Low
Mercury Level	Low	Moderate	Low	Very Low
Best For	Grilling, baking, tacos	Grilling, searing	Frying, soups	Fish sticks, baking

Conclusion: Finding the Right Fish for You

The question of what is the best whitefish to eat has no single answer, but several excellent options exist, depending on your priorities. For those seeking the most nutritionally balanced and versatile option, cod is a classic, low-mercury choice with a mild flavor profile that suits many palates and recipes. If you prefer a firmer texture and slightly sweeter taste, haddock is a great alternative. Halibut offers a richer, meatier experience for a premium meal, while budget-friendly and highly sustainable pollock is an excellent everyday choice, particularly for those concerned with mercury levels. Ultimately, the best whitefish for you is the one you enjoy most and feel good about consuming, considering its flavor, nutritional value, and source.

Frequently Asked Questions

Cod is generally considered a healthier option than tilapia. While both offer lean protein, cod is lower in fat and mercury, and provides more beneficial omega-3 fatty acids than farmed tilapia, which tends to have more pro-inflammatory omega-6s.

Among common whitefish, pollock, haddock, and tilapia generally have the lowest mercury levels, placing them in the FDA's 'Best Choice' category for frequent consumption.

Cod is an excellent choice for fish tacos due to its mild flavor and dense, flaky flesh that holds up well when flaked. It readily absorbs the flavors of marinades and seasonings.

For whitefish, the choice depends on your priorities. Wild-caught fish often have a more natural diet, while sustainably farmed options can sometimes provide more omega-3s. Look for certifications like MSC to ensure the fish was sourced responsibly.

The American Heart Association recommends eating two 3-to-4-ounce portions of fish per week for cardiovascular benefits. Since most whitefish are low in mercury, they are a safe choice for regular inclusion in your diet.

While generally leaner than oily fish, sablefish (also known as black cod) contains a surprisingly high amount of omega-3 fatty acids, giving it a rich, buttery flavor.

Yes, haddock is a great substitute for cod and is often used interchangeably in dishes like fish and chips. Haddock has a slightly sweeter flavor and a more delicate texture, so it cooks faster.