There is no reason to be scared of fish. The only things that matter are quality and freshness. Start with a fillet (not a whole fish with eyeballs), but don’t be afraid of having the skin left on. The skin will add more flavor when cooking and helps you know when the fish is done cooking, since the skin will lift off easily when it is fully cooked.

Questions to ask at your fish counter:

• What days does your fresh fish come in?
• What is the freshest today?
• Which are local fish?
• Which are wild caught (not farmed)?
• Which ones have dyes added to them?

Decide your Flavor:

• Pink fish: has more oil, thus a richer flavor (Ex: salmon, tuna steak)
• White fish: more bland taste, so needs extra seasonings/herbs (Ex: sole, mahi mahi, tilapia, branzino)
• Thick white fish: tastes like a steak and is hard to mess up because it’s thick (Ex: swordfish, wahoo)

Keep it Fresh:

• Store your fish fillet in a bowl of ice in the back of your refrigerator.
• Cook within 2 days or less.
• Always sprinkle with lemon to avoid that “fishy” taste.

Seasoning:

• Start with simple salt and pepper on both sides to see how you like the fish.

Cooking Method: use half butter (for flavor) and half oil (to prevent burning)

• Sole (very thin): coat it in flour, then fry it on the stovetop
• Mahi-Mahi: cut into slices, then fry it on the stovetop
• Tilapia: fry it on the stovetop
• Branzino: fry it on the stovetop (start with scale side down, flip when skin comes off easily with a fork)
• Swordfish: rub with oil, then broil on High for 6 min on each side
• Salmon: bake in oven at 350F for 17-20 min (don’t need to flip)

How do I know if it’s done?

• If you touch it with a fork, and it flakes (a piece separates off) easily, it’s done
• Internal temperature reaches at least 145F (the infrared thermometer is fun to use for this)
• Let it “rest”: sit on the counter for 5 min after cooking because it will keep cooking during this time but will also hold its juices.

Written by:
Dr. Terra Caudill

Photo Credit:
Dr. Terra Caudill