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.
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 |
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.
[youtube https://www.youtube.com/watch?v=KObL442PWhQ?rel=0&w=560&h=315%5D
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