Have you skipped buying seafood because you weren’t sure about the flavor, texture, or how to cook it? No worries, we have you covered with this quick little guide to get you started.

grilled fish

Why Fish?

Fish is a healthy, sustainable, and versatile entrée for your next dinner. It contains healthy proteins and nutrients such as Vitamin D and selenium, and it’s low in saturated fats. Fish and shellfish such as salmon, tuna, sardines, clams, and crabs contain omega-3 fatty acids which are known to lower blood pressure, decrease the chances of heart disease, and is helpful in brain development.

Taste and Texture

Not sure what type of fish you need, asks us in store or consult the chart below to find what fits your meal and taste buds.

Mild Flavor Moderate Flavor Full Flavor
Delicate Texture True Cod, Crab Meat, Flounder, Pollock, Scallops, Sole Butterfish, White Fish, Whiting Mussels, Oysters
Moderate Texture Lobster, Rockfish, Lingcod, Orange Roughy, Shrimp, Tilapia Albacore Tuna, Trout, Smelt Sardines, Salmon
Firm Texture Catfish, Grouper, Halibut, Sea Bass, Squid Mahi Mahi, Octopus, Shark Clams, Swordfish, Ahi Tuna
Fried Fish
Cooking

Once you’ve picked your pony for dinner, it’s time to figure out how to cook it. Again we have you covered with cooking times and temperatures below. Remember, cooking times are estimated and will vary depending on the type and thickness of the fish. Fish is considered done when the flesh turns opaque and has a firm flaky texture. Be careful not to overcook it or it will become dry and lose flavor.

Baked Temp Weight/Thickness Approximate Cooking Time
Whole 350 3-5 lbs 25-40 minutes
Fillets 350 3-5 lbs 25-30 minutes
Steaks 350 3-5 lbs 35-40 minutes
Pan-Fried Turn Once
Whole Medium 8-15 minutes
Fillets Medium .75” 7-9 minutes
Steaks Medium 1” 9-10 minutes
Deep Fried
Whole 350 Best with small fish 3-5 minutes
Fillets 350 .75” 3-5 minutes
Steaks 350 1” 4-6 minutes
Grilled
Whole Medium 10-20 minutes
Fillets Medium .75” 7-9 minutes
Steaks Medium 1” 9-10 minutes
Steaming Over Gently Boiling Water
Whole 10-20 minutes
Fillets .75” 7-9 minutes
Steaks 1” 9-10 minutes

Still don’t have your sea legs? No sweat, watch the video below for the basics of fish and two ways of cooking it to get you started.

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