Fish can be a super simple, super quick, delicious and flavorful dish at any time of the year. Certain times, fish is caught local and super-fresh, other times it's frozen, and in February and March, the observation of the season of Lent is one of the highest consumption times.
Fish is a delicious, versatile, and nutritious protein that can be cooked in many ways. Whether you're preparing freshly caught seafood or using frozen fillets, proper handling, storage, and cooking techniques are key to enjoying the best flavor and texture. Here’s your complete guide to preparing fish safely and successfully.
Buy the Freshest Fish and Seafood
Select high-quality fish at the store or market. Starting at the basics is the best way to ensure your fish comes as free of contaminants as possible. Fresh fish should have bright, clear eyes and moist, shiny skin. Properly handled and stored fish shouldn’t smell or taste overly “fishy.” Fresh fish should only have a mild, or faint odor and be firm to the touch. When touched, fresh fish skin or flesh will spring back into place immediately after you remove your finger. If the fish eyes look sunken and shrunken, or if you see a fingerprint after you remove your finger after you touch it and not a strong odor, it’s not fresh. Don’t buy it!
When choosing seafood, note how it is displayed. Is cooked seafood, such as shrimp, crab, or smoked fish in the same case as the raw fish? Juices from the raw fish can transfer bacteria onto the cooked. Don’t purchase cooked seafood housed near or in the same place as raw.
If purchasing frozen, do you see what looks like a coating of frost, or well-formed ice crystals? These are signs the fish has been frozen for a long time, or thawed and refrozen, meaning that is not a safe piece of fish to eat.
Just like mom said: always wash your hands.
Wash your hands thoroughly before handling fish, during, and after. If you touch anything after touching the fish—wash whatever you touched (if possible) and then hands before going back to the fish.
Take Care to Prevent Cross-Contamination
Like all foods you prepare, handle and prepare your fish and seafood in a clean area to prevent cross-contamination. Remember to keep your hands, the preparation area—such as cutting boards or counters—and any utensils used, clean. Never let raw fish come into contact with already cooked or ready-to-eat foods (salads, fruit, smoked fish) if possible. In the case of making your own sushi, be extra vigilant and always use certified sushi-grade fish.
- Marinades are great for seafood, but it should never be saved after use or used as a sauce unless the marinade is cooked to a temperature of at least 165 degrees Fahrenheit.
- Always wash the cutting board with soap and hot water to remove food particles and juices after using it for raw foods such as seafood, before using the board again.
- You can, if you feel the need, completely sanitize a cutting board by rinsing it in a solution made of one teaspoon of chlorine bleach in one quart of water. Plastic boards that are marked dishwasher safe can go in the dishwasher. Or, consider keeping one cutting board just for raw foods, and another for ready-to-eat foods such as bread, vegetables and already cooked meats.
- Look for, and use cutting boards that are not made of soft, porous materials. Choose boards made from very hardwoods, such as maple, or plastics free of cracks and crevices. Smooth surfaces are more thoroughly cleaned.
- Keep your cooked seafood away from plates that have touched any raw seafood or meats. Do not plate cooked seafood on the same plate it was on when raw.
- Use clean, different utensils for cooked fish and never use the utensils that have touched the raw fish.
You’ve probably heard it many times before, but it is good advice: always cook seafood thoroughly to completely minimize the risk of foodborne illness. A completely healthy person may choose to eat raw or partially cooked seafood, but young children, women who are pregnant or nursing, and immune-compromised individuals and older adults should try and avoid eating raw or partially cooked fish.
Cross-contamination can happen, but with these tips, tricks and advice in mind, you should be well-armed and well prepared to keep it to an absolute minimum while enjoying your favorite, juicy fish fillet without worry.
Store Fish Properly
Because fish is so high in protein, fish degrade quickly and can spoil within days. As the degrading process begins the moment the fish dies, placing a fish on ice immediately and keeping it on ice is key to the freshest tasting and safest fish.
The general rule for storing fish is 1lbs of ice per 2lbs of fresh fish. Get more details in our comprehensive overview of the best ways to store seafood.
Preparing and Cooking Fish
General rules of thumb:
- Baking or broiling: 10 minutes per inch of thickness.
- Flesh should be white and flaky and register 155 degrees Fahrenheit on a food thermometer.
- Do everything you can not to overcook it. Too long and too high equals dried out, tough fish with flavors destroyed.
If you don’t have a food thermometer and need to know when fish is completely done, slip the point of a sharp knife into the flesh and pull it aside. Fish flesh should be opaque (not see through, not transparent) and separate easily. If you cooked it in the microwave, microwaves are notorious for not cooking evenly—so check multiple areas.
Expert Tips for Better Fish Preparation
Use Milk for Thawing: Soaking frozen fish in milk reduces the “fishy” taste.
Marinate for Moisture: Soaking thick cuts in lemon or lime juice for 15 minutes before cooking enhances tenderness.
Avoid Sticking: Brush fish with mayonnaise instead of butter when grilling.
Fix Overcooking: Add melted butter and lemon juice to dry fish to restore moisture.
Cook Skin Side Down: When grilling or pan-frying, cook skin side down for most of the time for crispiness and even cooking.
Popular Cooking Methods for Fish
Baking
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Preheat oven to 400°F–450°F.
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Place fish in a single layer on a greased baking sheet.
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Bake 10 minutes per inch of thickness, uncovered.
Broiling
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Preheat the broiler and place fish 4 inches from the heat source.
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Baste with oil or butter for moisture.
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Cook for 8 minutes per inch of thickness, flipping only if needed.
Grilling
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Preheat and oil the grill grates.
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Cook over direct heat for 5-6 minutes per side or indirect heat for 15 minutes with the lid on.
Sautéing & Pan-Frying
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Heat oil or butter in a pan over medium-high heat.
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Cook fillets for 3-5 minutes per side until golden brown.
Poaching
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Simmer fish in water, broth, wine, or milk just below boiling.
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Cook fillets for 8-10 minutes, whole fish for 15-20 minutes.
Deep-Frying
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Heat oil to 375°F.
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Coat fish in batter or breadcrumbs.
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Fry for 4-5 minutes until golden brown.