The Whiting fish (Merlangius merlangus) commonly called English whiting, European whiting, Golden cutlet, North Sea whiting, Spelding, Whiting and Merling is native to northeastern Atlantic Ocean. It is found in Southeastern Barents Sea, Iceland, Scandinavia, North Sea, Baltic, Black Sea, Portugal, Aegean Sea, Mediterranean Sea and Adriatic Sea. They exist on mud, sand and gravel seabeds at the depth of 100 m (328 ft). It is vital in Eastern North Atlantic Ocean, Western Baltic, Northern Mediterranean and Black Seas. Whiting fish has elongated body with small head and pointed snout measuring 70 cm long. The tail is truncate. The skin’s color varies from yellow, brown, green to dark blue and silvery belly. It is a predator fish with long pointed teeth. The diet consists of eel-pout, lesser sandeel, sprat, herring, haddock, cod, crustaceans, squid and worms. The fish becomes mature at the age of three or four. The female could lay the eggs upto one million which floats in an open ocean. The female grows fast in comparison to males and has the lifespan of ten years. The anterior fins are elongated and anal fins are close to each other. The long pectoral fin is found at the base of anal fin.

Nutritional value

In 85 grams of cooked whiting fish, it offers 63.5 g of water, 99 calories, 19.96 g of protein, 1.44 g of total lipid fat and 1.24 g of ash. The same serving size offers 92.08% of Vitamin B12, 63.45% of Selenium, 55.02% of Isoleucine, 54.81% of lysine, 50.91% of tryptophan, 49.72% of threonine, 48.67% of valine, 47.65% of histidine, 43.89% of leucine, 39.92% of protein, 34.57% of phosphorus, 12.87% of choline and 11.77% of Vitamin B6.

Health Benefits of Whiting fish

Whiting fish is packed with various amounts of nutrients, minerals, vitamins, lipids and amino acids. Due to the presence of these nutrients, it provides ample amount of health benefits. Some are discussed below:

1. Forms DNA

It helps to form DNA in the body. Vitamin B12 is essential for the division of cells. The deficiency of Vitamin B12 results in the abnormal cell formations called magaloblasts. It could also lead to anemia.

2. Lowers fatigue

It provides relief from the weakness and fatigue. Vitamin B12 has the ability to improve stamina of body to combat heavy work pressure.

3. Bone health

Phosphorus is essential for the growth and maintains the teeth and bone health. It promotes the tooth enamel and gum health. It also provides relief from the conditions such as loss of minerals density and bone loss called osteoporosis. It also ensures the health of skeletal structure. Phosphorus is associated with heart health and prevents the chances of cardiovascular ailments. (1) (2)

4. Supports digestion

Phosphorus is vital for supporting digestion. It stimulates niacin and riboflavin. Vitamin B is essential for the metabolism of energy. It clears constipation, indigestion, diarrhea and bowel movements. It helps to eliminate toxins from the body. (3)

5. Lowers cholesterol

The high intake of niacin lowers the level of bad cholesterol and increase good cholesterol. It prevents the chances of atherosclerosis and thickening of artery walls.

6. Mental problems

The supplements of niacin help to cure the mental derangement and other health conditions.

7. Treat cramps

Magnesium helps to cure kidney stress, muscular tension and kidney stress. It assists calcium absorption that speeds up healing process. Its deficiency might show leg cramps and general fatigue. It treats the problems of chronic leg problems. (4)

8. Prevent heart ailments

It prevents irregular heartbeats, damage and muscle stress. It soothe nerves and resolves digestive process. It also prevents indigestion, cramps, vomiting, constipation, flatulence and abdominal pain. The deficiency of magnesium could lead to heart diseases. (5)

Precautions                                                                                                 

• The people who are allergic to fish should avoid it.
• The excessive intake might lead to side effects or worsen the health.
• People with health problems, breast feeding and pregnant women should consult the doctor before consumption.

How to Eat         

• It is boiled, deep fried, grilled and poached.
• The fish is also added to stews, soups and various dishes.

Whiting fish facts

Whiting fish resembles the cod fish. It has small head, elongated body and pointed snout. It measures about 70 cm long with blue to green skin and silvery to white belly. It contains two anal fins and three dorsal fins. On the side, it has pectoral fins and pelvic fins are found near the gills. It thrives in gravel and mud beds or rocky bottoms. Female whiting fish lays up to one million of eggs that float in an open ocean. Its prey consists of shrimps, crabs, molluscs, squid, worms and cuttlefish.

Whiting fish facts and nutritional information Quick Facts
Name:	Whiting fish facts and nutritional information
Scientific Name:	Merlangius merlangus
Origin	Native to northeastern Atlantic Ocean
Colors	Yellowish, brown, greenish, dark blue
Shapes	Elongated body, small head, pointed snout, Length: 70 cm
Calories	99 Kcal./cup
Major nutrients	Vitamin B-12 (92.08%) Selenium (63.45%) Isoleucine (55.02%) Lysine (54.81%) Tryptophan (50.91%)
Health benefits	Forms DNA, Lowers fatigue, Bone health, Supports digestion, Lowers cholesterol

Name	Whiting fish facts and nutritional information
Scientific Name	Merlangius merlangus
Native	Native to northeastern Atlantic Ocean
Common/English Name	English whiting, European whiting, Golden cutlet, North Sea whiting, Spelding, Whiting, Merling
Name in Other Languages	Arabic: Murluts, Nazalli, Peskadil’ia; Breton: morlouan; Bulgarian: Medjid, Medzhid; Catalan: Merlà; Corsican: Nasellu; Croatian: Pišmolj, Ugotica velika; Danish: Hvilling, Hvitting, Slinger; Dutch: Koudgerookte vlinders, Wijting; Faroese: Hvítingur; Finnish: Valkoturska; French: Lécaud, Merlan, Merlu, Nasellu, Varlet; German: Merlan, Witting, Wittling; Greek: Bacaliaros, Bakaliaros, Taouki, Ntaoúki (Νταούκι); Hebrew: Merlan; Icelandic: Làsa, Lýsa; Irish: An faoitín; Italian: Arface, Filetti affumicati, Merlano, Molo, Molo de parangal, Morgano, Nasello atlantico, Orfacio, Pisci fica; Mandarin Chinese: Yá xuě (牙鱈), Chǐ xuě de yìmíng (齒鱈的異名), Chǐ xuě de yì míng (齿鳕的异名); Manx: Finnag, Kelk; Norwegian: Hvitting, kviting; Polish: Witlinek, Witlinek czarnomorski; Portuguese: Badeho, Badejo, Badejo-do-Mar-Negro, Filete fumado; Romanian: Bacaliar; Russian: Merlang (Мерланг), Chernomorskaya, Chernomorskiy merlang, Merlang, Merlanka, Piksha; Serbian: Pismolj, Ugoti velika, Ugoti velika; Slovenian: Mol; Spanish: Liba, Merlan, Plegonero; Swedish: Vitling; Turkish: Bakalyaro, Bakalyaro baligi, Bakalyaro baligi
Tail	Truncate
Shape & size	Elongated body, small head, pointed snout, Length: 70 cm
Color	Yellowish,  brown, greenish, dark blue
Belly	Silvery
Flavor/aroma	Mild
Diet	Eel-pout, lesser sandeel, sprat, herring, haddock, cod, crustaceans, squid, worms
Major Nutritions	Vitamin B-12 (Cobalamine) 2.21 µg (92.08%) Selenium, Se 34.9 µg (63.45%) Isoleucine 0.92 g (55.02%) Lysine 1.833 g (54.81%) Tryptophan 0.224 g (50.91%) Threonine 0.875 g (49.72%) Valine 1.028 g (48.67%) Histidine 0.587 g (47.65%) Leucine 1.622 g (43.89%) Protein 19.96 g (39.92%)
Health Benefits	Forms DNA Lowers fatigue Bone health Supports digestion Lowers cholesterol Mental problems Treat cramps Prevent heart ailments
Calories in 3 oz (85 gm)	99 Kcal.
Precautions	The allergic ones should avoid it. The excessive intake could cause side effects. People with health complications should consult the doctor before consumption.
How to Eat	It is boiled, deep fried, grilled and poached. It is added to stews, soups and various dishes.