6 Fast and Delectable Whitefish Recipes for Summer

Your lunch and dinner plate beg for light bites of flaky fish this summer, but knowing which types are the freshest, tastiest, and most sustainable options that are also great for your physique can be harder to choose. The easy solution for clean eating is to stick with the nation’s best fishmonger: Alaska.

SEE ALSO: Protein-Packed Seafood Recipes

The northernmost state in the U.S. harbors one of the most sustainable sources of wild seafood because regulations prohibit Alaska seafood fishermen from using methods that irreversibly disrupt seafood habitats, which ultimately means better, happier fish for us fish lovers. In other words, wild Alaska fisheries are the perfect source for your lean protein—so you can feast like a queen with a good conscience.

Plus it’s whitefish season! And salmon season is following quickly on its heels. All summer long, indulge in the bounty of wild whitefish and enjoy in these six fresh recipes for athletes. 

Serves: 4

Prep Time: 25 minutes

Cook Time: 15 minutes

Ingredients:

Tartar Sauce:

1/2 cup canned, fresh or frozen corn kernels

3/4 cup regular or low-fat mayonnaise

1/2 small jalapeño, seeded and minced

1 Tablespoon cider vinegar

2 Tablespoons minced red onion

1 teaspoon mustard (or spicy mustard)

1/2 teaspoon Cajun seasoning

Alaska Cod Cakes:

1 pound Alaska Cod fillets, fresh, thawed or frozen

1/2 to 1 teaspoon chipotle chili powder (or to taste)

1/2 teaspoon pepper

1/2 teaspoon onion powder

1/2 teaspoon dried thyme

1/4 teaspoon salt

1/2 cup fresh bread crumbs (1 to 2 slices of bread, torn into small pieces)

1 egg, beaten

1 teaspoon minced garlic

2 teaspoons olive oil

8 slider buns, toasted

1 cup shredded lettuce or cabbage

DIRECTIONS

Mix together ingredients for tartar sauce; cover and refrigerate until serving.

Fill a large sauté pan or stockpot with enough water to cover seafood; bring to a simmer.  Rinse any ice glaze from frozen Alaska Cod under cold water.  Turn off heat and gently add seafood to water; return heat to a simmer.  Once simmering, cover pan tightly and cook 4 to 5 minutes for frozen seafood or 2 minutes for fresh/thawed fish.  Turn off heat and let seafood rest in liquid for 5 minutes, or until seafood is opaque throughout.  Remove cod from water; cool slightly and flake into small pieces.

In a small bowl, mix together chipotle powder, pepper, onion powder, thyme and salt. In a larger bowl, place cod flakes, fresh bread crumbs, egg and garlic. Sprinkle on seasoning blend; mix thoroughly. Form mixture into 8 cod cakes. Sauté cakes in olive oil until browned on both sides. Keep warm.

Spread about 1 tablespoon tartar sauce on bottom halves of slider buns. Top each with about 2 tablespoons lettuce and a cod cake. Spoon on additional 1 tablespoon of tartar sauce; close with bun tops.

NUTRIENTS PER SERVING

361 calories, 8.5 g total fat, 1 g saturated fat, 96 mg cholesterol, 27.5 g protein, 44 g carbohydrate, 1g fiber, 424 mg sodium, 36 mg calcium and 550 mg omega-3 fatty acids.

Serves: 4

Prep Time: 10 Minutes

Cook Time: 15 minutes

Ingredients:

4 Alaska Pollock fillets (4 to 6 oz. each), fresh, thawed or frozen

2 to 4 teaspoons jerk seasoning rub (1/2 to 1 teaspoon per fillet, to taste)

1 Tablespoon olive, canola, peanut or grapeseed oil

Half of a small fresh pineapple, cut lengthwise OR 4 slices canned, drained pineapple rings, cut in half

8 small (6 to 7-inch) yellow corn tortillas, warmed

2 cups arugula or spinach leaves

1 lime, cut into 8 wedges

Directions:

Rinse any ice glaze from frozen Alaska Pollock under cold water; pat dry with paper towel.  Spread 1/2 to 1 teaspoon jerk seasoning on both sides of each fillet.  In a heavy nonstick skillet, heat oil over medium heat; add fillets to pan and cook 3 to 4 minutes, until browned.  Shake pan occasionally to keep fish from sticking.  

Turn fillets over and cover pan tightly.  Cook an additional 4 to 6 minutes for frozen Alaska Pollock or 2 to 4 minutes for fresh/thawed fish.  Cook just until fish is opaque throughout.

Peel and core fresh pineapple half; cut into 8 equal slices.  Using a stovetop grill pan, grill pineapple slices for 2 to 3 minutes on each side over medium heat until browned.  Remove from heat, set aside.

To serve, layer 1/4 cup arugula, a pineapple slice, and 1/2 of a fish fillet (2 oz.) onto each tortilla.  Squeeze lime wedge over fillet.  

Tip: Caribbean jerk seasoning can vary quite dramatically in heat – adjust amount to taste.

NUTRIENTS PER SERVING (2 Tacos)

296 calories, 6 g total fat, 1 g saturated fat, 21 mg cholesterol, 32 g protein, 27 g carbohydrates, 4 g fiber, 403 mg sodium, 70 mg calcium, and 980 mg omega-3 fatty acids.

Serves: 4

Prep Time: 10 Minutes

Cook Time: 15 minutes

Ingredients: 

2 Tablespoons olive, canola, peanut or grapeseed oil, divided

2 teaspoons chopped garlic

2 oz. pancetta or ¼ cup crumbled bacon

4 Alaska Cod fillets (4 to 6 oz. each), fresh, thawed or frozen

1/2 to 1 teaspoon lemon pepper blend

1/4 cup water

2 packages (6 to 7 oz. each) fresh baby spinach

2 Tablespoons prepared tapenade OR 1 can (4 oz.) pitted chopped black olives, drained

SEE ALSO: 6 Macro-Filling Fish Recipes

Directions:

Heat 1 tablespoon oil in large, deep fry pan or stockpot over medium heat.  Stir in garlic and pancetta and cook 1 to 2 minutes.  Remove pancetta from pan; hold aside.

Rinse any ice glaze from frozen Alaska Cod fillets under cold water; pat dry with paper towel.  Brush both sides of fillets with remaining oil.  Place fillets in pan and cook, uncovered, over medium-high heat about 3 minutes, until browned.  Shake pan occasionally to keep fish from sticking.

Turn fillets over and sprinkle with lemon pepper.  Cover pan tightly and reduce heat to medium.  Cook an additional 2 to 5 minutes.  Cook just until fish is opaque throughout.  Remove fillets to platter; keep warm.  

Add water, spinach and pancetta to pot; cover and cook a few minutes, just until spinach is wilted.  Stir to blend flavors and heat through.  

To serve, portion about 1/2 cup spinach blend onto each plate.  Top with a seafood fillet and 1/2 tablespoon tapenade or 1 tablespoon olives.

NUTRIENTS PER SERVING

315 calories, 18 g total fat, 4 g saturated fat, 65 mg cholesterol, 32 g protein, 6 g carbohydrate, 3 g fiber, 698 mg sodium, 118 mg calcium and 500 mg omega-3 fatty acids.

Serves: 10 to 12 appetizers

Prep Time: 10 minutes

Cook Time: 10 Minutes

Ingredients: 

1 pound skinless Alaska Halibut

10 to 12 skewers (4 to 6-inches in length)

1 cup pistachios, coarsely ground

1/4 cup breadcrumbs

Olive oil spray

Salt and pepper, to taste

10 to 12 butter lettuce leaves, small romaine leaves or endive

Yogurt Mint Sauce:

1/2 cup Greek yogurt (2% or non-fat)

1 Tablespoon fresh lemon juice

1 Tablespoon fresh mint, minced

1 clove garlic, minced

1/4 to 1/2 teaspoon salt, to taste

1/4 to 1/2 teaspoon chili flakes, to taste

Directions:

Cut a piece of aluminum foil to fit a heavy-duty baking sheet; set aside. Heat the baking sheet in oven at 425°F while prepping halibut.

Cut Alaska Halibut into 1-1/2 inch wide pieces (by 2 to 3 inches long, depending on skewer length), then skewer. Mix pistachios and breadcrumbs; sprinkle onto a plate. Roll in or press pistachio crust onto halibut pieces. Spray fish and aluminum foil with olive oil spray; season bites with salt and pepper.

Remove baking sheet from oven. Transfer foil, with halibut skewers, onto baking sheet and return to oven. Roast for 8 to10 minutes, turning once during cooking. Cook just until fish is opaque throughout.

Whisk together yogurt, lemon juice, mint, garlic, salt and chili flakes to make sauce. Place halibut bites on butter lettuce and serve with sauce.

NUTRIENTS PER SERVING

127 calories, 6.5 g total fat, 1 g saturated fat,  30 mg cholesterol, 12g protein, 6g carbohydrate, 1g fiber, 59 mg sodium, 36.5 mg calcium and 290 mg omega-3 fatty acids.

Serves: 4

Prep Time: 15 minutes

Cook Time: 10 minutes

Ingredients:

4 Alaska Rockfish fillets (5 to 6 oz. each), fresh, thawed or frozen

1 cup prepared chai tea

1 Tablespoon unsalted butter

1/2 teaspoon kosher salt

Celery Root Puree:

1 celery root bulb, peeled

3 cups water

1-1/2 teaspoons kosher salt, divided

1 clove garlic

1/4 teaspoon unsalted butter

1/8 teaspoon curry powder

Directions:

Puree: Trim and cut celery root into medium-size pieces.  Boil water with 1 teaspoon of salt; add celery root and blanch for 8 minutes, or until fork tender.  Drain and place in blender; add remaining ingredients.  Puree on high until smooth, adding liquid (milk or stock) if needed.  Season to taste.

Rockfish: In a large 12-inch skillet, bring the chai tea to a simmer over medium-high heat.  

Rinse any ice glaze from frozen Alaska Rockfish under cold water, then add fish to chai in skillet.  Poach for 4 minutes adjusting temperature, if needed, so that chai simmers but doesn’t boil.  Gently flip fish (a great fish spatula comes in handy here) and cook an additional 4 minutes for frozen rockfish or 2 minutes for fresh/thawed fish.  Cook just until fish is opaque throughout.  Remove fillets from liquid and keep warm.

Reduce chai for 2 minutes on high; remove from heat and stir in butter and salt.  Return to heat and reduce just a bit more; season to taste.

To serve, divide puree between 4 plates.  Top with a fish fillet and serve with sauce.

Recipe by Alaska Chef Erik Slater who says,  “Cooking with chai is remarkable.  This tea has so many things going on in it, I thought it would be only natural to bring some fish into the mix.  The rockfish absorbs an awesome flavor from the tea and becomes this gorgeous brown color all at the same time.  The poaching liquid is then used as a silky, sultry sauce.  I use Tazo tea in the box but you can use whichever one you like.”

NUTRIENTS PER SERVING (without sides)

153 calories, 5 g total fat, 2 g saturated fat, 78.5 mg cholesterol, 26 g protein, 0 g carbohydrate, 0 g fiber, 345mg sodium, 21 mg calcium and 490 mg omega-3 fatty acids

Serves: 4

Prep Time: 10 minutes

Cook Time: 10 minutes

Ingredients:

2 medium avocados OR 2 cups prepared guacamole

1 Tablespoon fresh lime juice

1 Tablespoon minced onion

1 Tablespoon chipotle chile puree*

2 Tablespoons low-fat mayonnaise

4 Alaska Cod fillets (4 to 6 oz. each), fresh, thawed or frozen

1 Tablespoon olive, canola, peanut or grapeseed oil

1 teaspoon mesquite or Mexican seasoning

4 flour tortillas (10- to 12-inch), warmed

4 large iceberg or Romaine lettuce leaves, torn or shredded

Directions:

Mash avocados.  Stir in lime juice, onion, chile puree, and mayonnaise; set aside.  

Rinse any ice glaze from frozen Alaska Cod fillets under cold water; pat dry with paper towel.  Heat a heavy nonstick skillet over medium-high heat.  Brush both sides of fillets with oil.  Place fillets in heated skillet and cook, uncovered, about 3 minutes, until browned.  Shake pan occasionally to keep fish from sticking.

Turn fillets over and sprinkle with seasoning.  Cover pan tightly and reduce heat to medium.  Cook an additional 2 to 5 minutes.  Cook just until fish is opaque throughout.  Cool slightly and break into large chunks.  

To serve, layer about 1/2 cup each avocado spread (almost to edge), seafood chunks, and lettuce on one side of each tortilla.  Roll up envelope-style and cut in half.

Variation: Substitute Alaska Pollock or Sole fillets for Alaska Cod; adjust cook time for smaller fillets if necessary.

*Canned chipotle chiles in adobo sauce, pureed.

NUTRIENTS PER SERVING

583 calories, 28 g total fat, 4 g saturated fat, 55 mg cholesterol, 34 g protein, 51 g carbohydrate, 9 g fiber, 594 mg sodium, 118 mg calcium, 800 mg omega-3 fatty acids.