White fish is a staple on Canadian tables thanks to its mild flavour, delicate texture and versatility in the kitchen. But what exactly is white fish and how do you choose the right fillet?
Cod, haddock, halibut and tilapia are some of the most popular white fish available. Each offers a lean source of protein with a clean, approachable taste.
With Sealand Quality Foods, you don’t need to worry about prep work, every fillet arrives ready to cook, so it’s easy to serve nutritious, high-quality fish at home. This guide will help you select, cook and serve delicious meals the whole family will enjoy.
Understanding White Fish
White fish refers to a group of mild, lean fish with delicate flesh. Most species are demersal which means they live near the seabed and lead a less active lifestyle. This gives the fish a firmer flesh that is naturally low in fat and high in protein, making them a healthy addition to any meal plan.
Each white fillet provides lean protein that supports muscle health and keeps you satisfied. White fish contain moderate amounts of omega-3 fatty acids, which support heart and brain health. They are also gluten-free and allergen-friendly, making them a smart option for families, athletes and anyone seeking nutritious, accessible protein.
Because white fish easily absorbs sauces and seasonings, it works beautifully in everything from chowders to battered fillets. Its versatility and accessibility make it a go-to for any meal.
How To Identify Each Fillet
White fish fillets vary widely in texture and thickness. Here’s how to tell them apart and choose the one that fits your cooking style.
Thick, Firm & Large-Flaked
These fillets are dense and hold their shape during cooking. The flesh is bright white and flakes into large pieces.
Thin, Fine-Flaked & Delicate
Fillets in this group are softer, slightly translucent and may have a faint pinkish tint. They tend to break apart easily and have a melt-in-your-mouth texture.
Mild Aroma & Neutral Colour
These fillets are smaller, have a very light scent and display a pale, uniform flesh. They are known for their subtle flavour and adaptable texture.
Each type of white fish brings something unique to the table, from firm, hearty fillets to light, delicate options. Search Sealand’s full range of fish fillets to find the right cut for your cooking style and favourite recipes.
The Most Popular Types Of White Fish
With so many varieties to choose from, it helps to know which white fish Canadians reach for most.. Here are a few favourites you’ll find in Canadian kitchens:
- Cod is often considered the classic Canadian white fish. Its mild, meaty texture and slightly sweet flavour have made it a staple from Newfoundland to British Columbia. Cod thrive in the cold waters of the North Atlantic and the Pacific, with much of Canada’s wild cod harvested off the East Coast. Known as the “chicken breast of the sea,” cod is a favourite for everything from fish & chips to hearty chowders.
- Try Herb Crusted Cod Fillets from Sealand for a simple, flavourful meal. For something richer, our Black Cod Fillets offer a buttery texture and delicate taste that takes white fish to the next level.
- Haddock is cod’s close cousin and brings a more delicate, slightly briny taste to the table. Its flesh is a bit finer, with a distinctive flake that holds up well in traditional Atlantic Canadian dishes, such as fish cakes or poached suppers. Haddock is most commonly caught in the North Atlantic, especially off the shores of Nova Scotia and Newfoundland, where it has long been part of local fishing traditions.
- Explore Sealand’s Haddock Fillets for classic or creative recipes.
- Halibut stands out for its firm, buttery texture and rich, clean flavour. Sometimes called the “filet mignon of the sea,” halibut is a prized catch on the West Coast, with B.C.’s Pacific halibut among the most sought after in North America. This large, flat fish is known for its impressive size and is often featured in upscale Canadian restaurants. At home, halibut appeals to those looking for a substantial, satisfying fillet.
- For a premium dining experience, enjoy Halibut Fillets from Sealand.
- While not native to Canadian waters, tilapia has become a familiar, budget-friendly option in many households. Most tilapia available in Canada is farm-raised, offering a mild taste and a tender, adaptable texture. Its neutral profile allows it to blend seamlessly into a range of dishes, making tilapia a practical pick for busy families or anyone starting to explore white fish.
Why Buy Individually Quick Frozen White Fish?
When it comes to white fish, quality starts at the source and is protected through precise freezing methods. At Sealand Quality Foods, we freeze each fillet using the Individually Quick Frozen (IQF) method, locking in moisture, flavour and nutrition within hours of harvest.
Because the fillets are frozen individually, they don’t stick together and there’s no need to thaw an entire package. With IQF, your fish arrives tasting as fresh as the day it was frozen, without the risk of quality loss from bulk freezing or repeated thawing.
Cook It Right: The Best Method For Each Fillet
White fish aren’t all built the same, so why cook them like they are? Some are made for golden, oven-baked perfection. Others come alive in a sizzling pan or under a grill. Here’s how to match each fillet with the method that brings out its best.
Cod – Best For Baking
Cod’s firm, meaty texture holds up beautifully in the oven. Brush it with oil, season well and bake at 200°C (400°F) until it flakes easily, usually 18 to 22 minutes depending on thickness. Try it with a herbed crust or citrus glaze for an easy win.
Make it tonight: Crunchy Baked Cod with Parmesan Smashed Broccoli
Tilapia – Best For Pan Frying
Tilapia is mild and delicate, perfect for a quick sear. Thaw first, then pat dry and season. Cook over medium-high heat in a lightly oiled pan, flipping once until golden. A squeeze of lemon at the end brings it to life.
Haddock – Best For Air Frying
Lean and flaky, haddock gets a satisfying crunch in the air fryer. Thaw before cooking, brush with oil, and air fry at 200°C (400°F) for 10 to 15 minutes. Serve with tartar sauce, or go all in with a trio of dips.
Fan favourite: Tavern Battered Haddock with 3 Dipping Sauces
Halibut – Best For Grilling
Thick and steak-like, halibut can handle the heat. Thaw fully, brush with oil, and grill over medium heat for 4 to 5 minutes per side. It holds its shape and soaks up smoky flavour like a pro.
Pro tip: Grill with skin on to keep the fillet intact and juicy.
Sole – Best For Poaching
Sole’s delicate texture calls for gentle cooking. Simmer in a light broth or seasoned water just until opaque and tender. It’s fast, forgiving and perfect for light, elegant meals.
Choose the right method and your fillet does the rest, it’s the secret to making white fish the easiest part of dinner.
Tips for Perfect Results
- Always check for doneness: white fish should be opaque, flake easily with a fork, and reach an internal temperature of 63°C (145°F).
- Season generously, as white fish’s mild flavour pairs well with citrus, herbs and savoury spices.
- Do not refreeze fillets after thawing to maintain optimal texture and taste.
- For more cooking advice, see To Bake, Grill or Smoke: Which Method Is Best?
Sealand’s Commitment to Sustainable Sourcing
Sealand Quality Foods is committed to sourcing white fish responsibly. Our fillets come from reputable Canadian fisheries and trusted international partners that follow strict sustainability standards. Many of our products carry certifications such as the Marine Stewardship Council (MSC) or Ocean Wise. We prioritize traceability, responsible fishing practices and environmental care, so you can feel confident about the seafood you serve at home. When you choose Sealand, you are supporting responsible seafood for a healthier ocean and a better future.
