Lean, Flaky-textured Fish Category
Lean fish generally don't pack as many vitamins and heart-healthy omega-3 fatty acids as, say, salmon or tuna, but they also have a milder flavor that's less "fishy."
A good way to judge whether a fish is lean is by its color. The lighter the fish, the leaner it is, which is why lean fish are sometimes call "white fish."
Many cooks sauté (aka pan-fry) lean, flaky-textured fish in butter or oil. It's done when the thickest part of the fillet flakes when you test it. You can also bake, broil, or--as the Brits do--coat cod with batter and deep-fat fry it.