The 9 Best Ways to Cook Fish

With years of experience, our seafood experts have mastered the best ways to cook fish to suit every taste and type of fish, from rich salmon to delicate sea bass. Consider buying fish in bulk to allow you to experiment with different techniques and always have fresh options on hand. We're here to help you avoid common mistakes, elevate your cooking, and impress your dinner guests with restaurant-quality meals at home.

Why Cooking Fish Properly Matters

Cooking fish correctly maximizes its flavor, nutrition, and safety. Consider using a fresh fish delivery service to deliver the best-quality fish to your door. Here's why cooking fish properly is so important:

• To preserve nutrients and flavor: Methods like baking, poaching, and sous vide lock in omega-3s and natural flavors while ensuring a safe internal temperature of 135-140°F. Overcooking dries out fish and reduces its nutrients, while undercooking risks foodborne illnesses.
• For food safety: Undercooked fish can harbor harmful bacteria and parasites, leading to foodborne illnesses like salmonella or anisakiasis. To confirm your fish is thoroughly cooked, use a food thermometer and ensure it reaches an internal temperature of 145°F (63°C) as the FDA recommends.

The American Heart Association recommends eating fatty fish twice a week for a healthy diet.

The 9 Best Ways to Cook Fish

We've compiled a list of popular methods for cooking fish, each offering unique flavors and textures. These techniques cater to different preferences and types of fish, ensuring delicious results every time. 

Are you vegetarian or vegan? Don't worry—we've also included instructions on how to cook plant-based seafood alternatives to ensure everyone can enjoy these methods. For any technique, correctly thaw the fish and use fresh fish to avoid safety concerns and maintain taste. 

1. Baking

Baking fish is a reliable and straightforward method that delivers consistently delicious results. Whether a beginner or a seasoned cook, baking offers a foolproof way to prepare fish while preserving its moisture and natural flavors. For a balanced, nutrient-packed dish, try serving fish with whole grains and roasted vegetables. And as with most seafood, fresh fish is better than frozen fish. 

Best fish to use for baking: Salmon, halibut, Arctic char, Icelandic cod, and snapper.

Cooking time: Fillets: 12-15 minutes at 400°F (204°C), larger cuts: 15-20 minutes at 350°F (176°C).

How to bake fish:

1. Preheat your oven to the desired temperature.
2. Place the fish on a greased or parchment-lined baking sheet.
3. Add seasonings, a drizzle of olive oil, or lemon slices for flavor.
4. Bake until the fish turns opaque and flakes easily with a fork.

Pro Tip:

1. Use parchment paper to lock in moisture and prevent sticking.
2. For extra flavor, pair the fish with vegetables, herbs, or a splash of white wine.
3. Always check the fish's internal temperature with a thermometer for perfect doneness.

Benefits: Baking is a healthy and low-maintenance technique that preserves the fish's nutrients and natural oils. It's perfect for meal prepping or feeding a crowd, as you can bake multiple portions simultaneously.

2. Pan-Searing

Pan-searing is the go-to method if you crave crispy skin and tender, flaky fish. This technique lets you achieve a restaurant-quality finish in your kitchen while enhancing the fish's natural flavors. Consider creating a seafood box with fresh fillets like sushi-grade salmon or other favorites to keep your meals versatile and exciting.

Best fish to use for pan-searing: Salmon, trout, sea bass, grouper, and snapper.

Cooking time: Skin-side down: 4-5 minutes, flesh side: 2-3 minutes.

How to pan-sear fish:

1. Pat the fish dry with a paper towel to remove excess moisture.
2. Heat a skillet over medium-high heat and add a high-smoke-point oil like avocado or grapeseed.
3. Place the fish skin-side down and cook undisturbed for 4-5 minutes.
4. Flip the fish carefully and cook for 2-3 minutes until opaque.

Pro tip:

1. Make sure the fish is completely dry for perfectly crispy skin.
2. Use a non-stick skillet to avoid sticking and prevent overcrowding for even heat distribution.
3. Avoid pressing the fish while cooking to retain its natural juices.

Benefits: Pan-searing creates a golden, crispy exterior while keeping the interior moist and tender. This method is ideal for weeknight meals and brings out the fish's natural flavor with minimal effort.

3. Grilling

Grilling fish adds a smoky flavor and charred finish, perfect for outdoor gatherings or bold-flavored dishes. It's an excellent way to prepare firmer varieties of fish that hold up well on the grates.

Best fish to use for grilling: Salmon, swordfish, tuna, mahi-mahi, and snapper.

Cooking time: Fillets: 6-8 minutes per side, thinner cuts: 10-12 minutes total.

How to grill fish:

1. Preheat the grill to medium-high heat and clean the grates thoroughly.
2. Brush the fish with oil and season with salt, pepper, or marinades.
3. Place the fish skin-side down on the grates and let it cook for 6-8 minutes without flipping.
4. Flip the fish carefully and cook for an additional 4-6 minutes.

Pro Tip: Use a fish basket or grill the fish on a cedar plank to prevent sticking. Allow the fish to form a crust before flipping for better texture.

Benefits: Grilling imparts a smoky flavor and beautiful grill marks while enhancing the fish's natural taste. It's a fantastic method for summer barbecues or creating elevated seafood dishes.

4. Poaching

Poaching is a gentle cooking method that produces tender, moist fish without added fat. It showcases the fish's natural flavor and works well with light, healthy dishes.

Best fish to use for poaching: Salmon, cod, haddock, halibut, and trout.

Cooking time: 8-10 minutes in simmering liquid.

How to poach fish:

1. Fill a shallow pan with water, fish stock, or white wine.
2. Add aromatics like lemon slices, bay leaves, and fresh herbs for flavor.
3. Heat the liquid to a gentle simmer — avoid boiling.
4. Submerge the fish and cook for 8-10 minutes until it flakes easily.

Pro tip:

1. Keep the liquid at a steady simmer to prevent overcooking.
2. Use flavorful poaching liquids to infuse the fish with subtle complementary flavors.
3. Ensure the fish is fully submerged for even cooking.

Benefits: Poaching is a low-calorie, heart-healthy cooking method that results in delicate, flavorful fish. It pairs beautifully with salads, grains, or light sauces for balanced meals.

5. Broiling

Broiling is a high-heat method that delivers quick, flavorful results with a caramelized exterior. It's ideal for achieving a crispy finish on fillets and works well for thin cuts of fish.

Best fish to use for broiling: Salmon, mackerel, swordfish, and halibut.

Cooking time: 5-7 minutes under high heat.

How to broil fish:

1. Preheat the broiler and position the rack 5-6 inches from the heat source.
2. Place seasoned fish on a lightly oiled baking sheet.
3. Broil for 5-7 minutes, watching closely to prevent burning.

Pro Tip:

1. Monitor the fish carefully as it cooks quickly under high heat.
2. Position the baking sheet at the recommended rack height for even cooking.
3. Use a marinade or glaze for a caramelized finish.

Benefits: Broiling is fast and efficient, creating a crisp crust while keeping the interior moist. It's a fantastic option for quick weeknight meals or adding bold flavors to your dish.

6. Air-Frying

Air-frying is a modern, health-conscious method that delivers crispy results with minimal oil. It's an excellent choice for those seeking a convenient and low-fat way to cook fish.

Best fish to use for air-frying: Salmon, tilapia, cod, and snapper.

Cooking time: 7–9 minutes at 400°F (204°C).

How to air-fry fish:

1. Preheat the air fryer to 400°F.
2. Lightly coat the fish with oil and seasonings.
3. Place the fish in the air fryer basket, leaving space between pieces.
4. Cook for 7-9 minutes, flipping halfway through.

Pro tip: Avoid overcrowding the basket for even cooking. Experiment with different spice blends or marinades to keep your meals exciting.

Benefits: Air-frying provides a crispy, golden exterior with less oil, making it a healthier alternative to frying. It's quick and easy to clean up and works well for small and large portions.

7. Steaming

Steaming is a healthy cooking technique that preserves the fish's natural moisture and delicate flavors. It's a perfect choice when you want a light, nutrient-packed meal. This gentle method highlights the fish's freshness, requiring minimal seasoning or oil.

Best fish to use for steaming: Cod, tilapia, halibut, sea bass, and flounder.

Cooking time: 8-10 minutes per inch of thickness.

How to steam fish:

1. Bring water to a boil in a large pot or wok.
2. Place fish on a heatproof plate or in a steamer basket.
3. Cover and steam for 8-10 minutes until the fish flakes easily with a fork.

Pro tip: Use aromatic herbs and citrus slices in the steaming water to infuse the fish with subtle flavors. Ensure the fish is evenly placed in the steamer for consistent cooking.

Benefits: Steaming is an oil-free method that preserves the fish's nutrients and creates a tender, moist texture. It's ideal for lean fish and pairs well with light sauces or vegetable sides for a balanced meal.

8. Sous Vide

Sous vide is a precision cooking method that guarantees perfectly cooked fish every time. You achieve an evenly cooked, tender result by sealing the fish in a vacuum bag and cooking it in a water bath at a controlled temperature.

Best fish to use for sous vide: Salmon, halibut, trout, and sea bass.

Cooking time: 30-45 minutes at 120-130°F (49–54°C)

How to cook fish sous vide:

1. Season the fish with salt, pepper, and aromatics like dill or garlic.
2. Seal it in a vacuum bag or use a freezer-safe resealable bag with the air removed.
3. Submerge the bag in a water bath set to the desired temperature.
4. If desired, cook for 30-45 minutes, then sear briefly in a hot skillet for a golden crust.

Pro tip: Use a digital thermometer or sous vide machine for precise temperature control. Adding butter or olive oil to the bag enhances flavor and prevents sticking.

Benefits: Sous vide preserves the fish's natural juices, ensuring a moist, flavorful texture. It eliminates the risk of overcooking and works well for delicate and fatty fish.

9. Smoking

Smoking fish imparts a deep, rich flavor that enhances its natural taste. This slow-cooking method adds a smoky, aromatic profile to firmer fish varieties.

Best fish to use for smoking: Salmon, trout, mackerel, and sablefish.

Cooking time: 1-2 hours, depending on the fish's thickness and smoker temperature.

How to smoke fish:

1. Brine the fish for 2-4 hours in water, salt, and sugar.
2. Preheat the smoker to 180-200°F (82–93°C).
3. Place the fish on the smoker grates and cook for 1-2 hours, checking for doneness.

Pro tip: Use wood chips like hickory, cherry, or alder for distinct smoky flavors. Brining the fish beforehand enhances its moisture and flavor.

Benefits: Smoking fish like smoked salmon adds a robust, smoky flavor and a firm texture, making it ideal for serving on its own or in dishes like salads and pasta.

Cooking Vegan Fish

Vegan fish is a versatile and sustainable alternative to traditional seafood. It is made from plant-based ingredients like soy, seaweed, or jackfruit. While it mimics the taste and texture of regular fish, cooking vegan fish requires specific techniques to bring out its best qualities. 

Cooking time: 8-10 minutes for pan-searing or grilling, 15-20 minutes for baking at 375°F (190°C).

How to cook vegan fish:

1. Preheat your cooking surface depending on the method (grill, oven, or skillet).
2. Lightly coat the vegan fish with oil or marinade to prevent it from drying out.
3. For pan-searing, heat a non-stick skillet over medium heat, add a little oil, and cook for 3-4 minutes per side until golden.
4. Use a grill mat or aluminum foil to avoid sticking and grilling for 4-5 minutes per side.
5. Place the vegan fish on a parchment-lined baking sheet, season as desired, and bake for 15-20 minutes until lightly browned and heated.

Pro tip:

1. Handle vegan fish gently, as it's often more delicate than regular fish.
2. Use a silicone or wooden spatula to flip without breaking.
3. Enhance its flavor with bold seasonings like smoked paprika, garlic, or lemon juice.

Benefits: Cooking vegan fish is eco-friendly, cholesterol-free, and an excellent source of plant-based nutrients. It's a fantastic option for vegans or anyone looking to enjoy seafood flavors while minimizing environmental impact.

How to Choose the Right Cooking Method for Your Fish

The proper cooking method depends on the fish's texture, fat content, and desired flavor. Here's how to match techniques to different fish types.

Consider Texture and Fat Content

Oily, thick fish like salmon, halibut, and sablefish are perfect for dry methods like baking, roasting, and grilling, which enhance their natural richness. Leaner or delicate fish like bass and soles are better suited for wet techniques like poaching, steaming, or baking en papillote to retain moisture and delicate textures.

Match Methods

For bold, smoky flavors, grill heartier fish like swordfish, salmon, and tuna. Bake thicker fillets or whole fish for even cooking. Pan-sear firm fish like cod or mahi-mahi for a crispy crust. Steam delicate fish like tilapia or flounder to preserve their natural taste.

Pair Seasoning 

Mild fish like cod pair well with bold herbs and spices, while rich fish like salmon shine with subtler flavors. For grilled fish, use citrus and olive oil marinades, dill or rosemary for baked dishes, and seasoned flour for a crusty seared finish.

Common Mistakes to Avoid When Cooking Fish

Cooking fish requires attention to detail to achieve the best results. Avoid these common mistakes to ensure your fish is flavorful and perfectly cooked:

• Overcooking: Fish cooks quickly; leaving it on heat too long can produce a dry, tough texture. Use a thermometer and aim for an internal temperature of 135-140°F.
• Skipping the prep: Not patting the fish dry or bringing it to room temperature can lead to uneven cooking and a soggy exterior.
• Flipping too often: Repeated flipping can break apart delicate fillets and prevent a proper sear. Stick to one flip for most methods.
• Using the wrong heat: High heat can char or overcook delicate fish, while low heat can fail to sear heartier varieties. Match the heat to the cooking method and fish type.
• Underseasoning: Fish's mild flavors can benefit from herbs, spices, and marinades. To elevate your dish, don't skimp on seasoning.

Frequently Asked Questions

What is the tastiest way to cook fish?

Pan-searing is often considered the tastiest way to cook fish. It creates a crispy, golden crust while keeping the inside moist and flavorful.

Which cooking method is best suited for cooking fish?

The best cooking method depends on the type of fish; grilling works well for hearty fish like salmon, while poaching suits delicate fillets like tilapia.

Is fish better in a pan or oven?

Fish is better in a pan for crispy skin and quick cooking, while the oven is ideal for even cooking and retaining moisture in thicker cuts.

What is the healthiest way to cook fish?

Poaching and steaming are the healthiest ways to cook fish, as they use minimal fat and retain nutrients like omega-3 fatty acids.

What should I avoid when cooking fish?

Avoid overcooking, as it dries out the fish. Always pat the fish dry before cooking to ensure proper searing or baking.