Baked Whiting

This is my first meal on my short term AIP/paleo dietary exclusion plan.  I’d picked up a variety of seafood at Champlin’s on my last day in Rhode Island, tucked them and some ice into a cooler, and brought them home with me.  (More Rhode Island Dining Out posts are in the works.  And no, other than not having junk food or sweets, I didn’t restrict myself in Rhode Island — but I’m pretty much past the desire for junk food or most sweets any more anyways.)

At any rate, whiting (in New England, a member of genus Merlucciusis a smallish, sustainable, schooling fish that is easily caught wild in places like Rhode Island.  I’ve picked it up in supermarkets, where it invariably has looked dried out and old — this is SOOooooo much better.  I should have bought more, gutted and cleaned those, and frozen the extras.  (If you are not into gutting your own fish, you could always ask the fishmonger…  but if he’d done it, I wouldn’t have gotten the roe…)

recipe, whiting, fish, roe, paleo

The larger of the whiting came with two lobes of roe inside. (I didn’t fry the whiting – that’s staged!)

Yes, I did get the bonus of some roe in the one whiting when I gutted and cleaned it.  No sense in letting good fish roe go to waste, so I plopped it in a skillet with a little oil, cooked it a couple minutes per side, then ate and enjoyed.  By no means was that roe filling 🙂  But, it was good.  It is creamier than shad roe, no doubt because the eggs are exponentially smaller.

Whiting roe

Cooked whiting roe, larger than life size.

So anyhow, lets get on with our baked whiting!

Prep time:  5 minutes to clean each fish, 5-10 minutes total for the rest of it.
Cook time:  9-12 minutes, depending on whiting thickness.
Rest time:  5 minutes.
Serves:  1 whiting per person.
Leftovers fine, cold or re-heated.

Simple Baked Whiting

  • Quality cooking oil (Avocado, coconut…), just enough to coat the pan
  • Per each fish:  
  • 1/4 teaspoon lemon juice from a fresh lemon
  • 1/2 teaspoon coconut aminos or soy sauce
  • 1/4 or so teaspoon of an oregano/thyme mixture (say, 1/8 teaspoon each)
  • pepper to taste.  

Preheat oven to 350 F.

Gut and clean your whiting, if needed.  You may remove and discard the head if you wish.   There are no scales to worry about.

Add the lemon juice and the aminos, some can go into the body cavity.

Add the other herbs and spices, some can also go into the body cavity.  (I didn’t use the pepper because of the elimination diet.)

Bake for 9-12 minutes.  These came out at about 10 minutes.

The flesh will pull nicely away from the bones, and yes, there’s a little tasty meat on the jaw and cheeks.  (Not much, so don’t worry about the head.)


Ready to eat

I ate one the one day, and reserved the second for another.


For a month, I’m not having:  shellfish, grains, legumes (other than snow peas/sugar snap peas), nightshades, allium family members (acckkkkk!), dairy, eggs (triple accckkkkk!!!), coffee.  Nearly all the meats will be pastured and grass-finished.  No added sweeteners, real or fake.  No deli-style meats, or bacon.

The big losses for me will be the eggs and the onions and garlic, and yes, since this is tomato season, some really wonderful heirloom tomatoes all sliced up with a little fresh basil and just a dash of salt… be still, be still! 

Don’t worry though — there’s still a bit of a backlog of a few blog posts that will go up that may well have some of those ingredients in them!

For fiber, I’ll definitely be eating avocado, and the non-nightshade root veggies.  Beets, sweet potatoes, and so forth.  I’ll also indulge on lots of bok choy and mushrooms.   Swiss chard, figs, Italian herbs for seasonings; turmeric and ginger and cumin.

If this solves a physical problem I’m currently facing, I hope to discover the dietary culprit(s) and remove them from my life, and go back to eating all the good stuff — like the eggs and the onions, I so dearly hope!

(PS, tree nuts have already been removed from my life — not really missing them, though I had gotten to like pistachios and pine nuts.)




About goatsandgreens

The foodie me: Low/no gluten, low sugars, lots of ethnic variety of foods. Seafood, offal, veggies. Farmers' markets. Cooking from scratch, and largely local. The "future" me: I've now moved to my new home in rural western Massachusetts. I am raising chickens (for meat and for eggs) and planning for guinea fowl, Shetland sheep, and probably goats and/or alpaca. Possibly feeder pigs. Raising veggies and going solar.
This entry was posted in Cooking, Seafood and tagged , . Bookmark the permalink.

2 Responses to Baked Whiting

  1. Why are tomatoes excluded from this diet? Just curious… 🙂

    • Hi there — because they are in the nightshade family. I do have a friend who had issues with nightshades (eggplant, peppers, tomatoes and potatoes) that affected her arthritis. Gradually, however, she was able to re-introduce most of those foods if she limits their amounts. But everyone differs. Thanks for asking!

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s