Baked Whiting


This whiting fish recipe is a healthy way to enjoy crispy baked whiting, without spending all of your time in the kitchen. My family enjoys it — even the kids will be looking forward to the next time I make fish.

Prep Time:
10 mins
Cook Time:
30 mins
Total Time:
40 mins


  • 4 whiting fish fillets

  • ½ cup milk, or as needed

  • 1 pinch garlic powder, or more to taste

  • 1 pinch onion powder, or more to taste

  • 1 pinch paprika, or more to taste

  • salt to taste

  • 1 Roma (plum) tomato, diced

  • 4 teaspoons butter, or more to taste

  • 2 lemons, halved, or more to taste (Optional)


  1. Preheat the oven to 350 degrees F (175 degrees C).

  2. Place whiting fillets in a baking dish and add enough milk to cover the entire bottom of the dish. Season fillets with garlic powder, onion powder, paprika, and salt. Top each fillet with at least 3 tomato pieces. Add butter to each fillet. Squeeze 1 lemon half over each fillet.

  3. Bake in the preheated oven until fish flakes easily with a fork, 30 to 45 minutes.


Tilapia can be used in place of the whiting.

Margarine can be used in place of butter.

Nutrition Facts (per serving)

150 Calories
7g Fat
3g Carbs
18g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 150
% Daily Value *
Total Fat 7g 9%
Saturated Fat 3g 17%
Cholesterol 73mg 24%
Sodium 162mg 7%
Total Carbohydrate 3g 1%
Dietary Fiber 0g 1%
Total Sugars 2g
Protein 18g
Vitamin C 2mg 12%
Calcium 91mg 7%
Iron 0mg 1%
Potassium 368mg 8%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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