Many people might find the idea of cooking fresh fish a daunting task. How long do you cook it? What’s the best method? And how do you know when it’s done?
Good news: cooking fresh fish is not as difficult as you might think. In fact, it’s usually quick and easy to do.
Fish is one of the healthiest proteins on the planet. Thanks to loads of omega-3s, high levels of protein and a wealth of other nutritious goodness, studies show that it’s an excellent contributor to heart health and brain health.
Let’s wade into the unchartered waters of cooking this delicious protein.
Looking for articles about fish and seafood? Check out the guides in our Seafood Hub:
What type of fish to buy
So, you head to your local seafood counter and you’re greeted with an array of fillets, different sizes, shapes, colours and textures. They have names like mullet, gurnard, snapper, salmon, tuna, hoki… which one do you choose?
Just knowing what to purchase can be a bit overwhelming if you’ve never cooked with fish before, so we’ve put together a handy guide to types of fish to eat.
If you’re still a bit confused, don’t stress. The fishmongers at the seafood counter will be able to help you find the right fillet for your dish. Just let them know the occasion, your ideal cook time, what flavours you like, or the recipe you’re creating and they’ll be able to assist.
Tips for buying fish
Read our Guide to Buying Fish & Seafood
• If you’re new to cooking fish, it might be easier to begin with fillets than whole fish. These tend to have quicker cook times and slightly simpler cooking methods.
• Sometimes working backwards can be the most effective way to figure out what kind of fish you want to cook. Find a recipe you like (we have a great range of fish recipes on our New World recipe hub), then take it to your fish counter and ask for their help finding the suitable protein.
• Buy the freshest fish possible. If you have any doubt, smell. Fresh, really good fish fillets shouldn’t smell fishy at all – they should only smell like the salty ocean.
• Where possible, ask for similar-sized fillets so that they will cook evenly. Thick fillets have a longer cooking time than thinner fillets.
• Double-check that your fish fillets have been descaled and pin boned. Most fishmongers will have already done this, so you won’t need to ask – but it doesn’t hurt to check.
Fresh fish vs. frozen fish
There are advantages to buying fresh and frozen fish. Fresh doesn’t need defrosting. Frozen lasts longer if you don’t plan to eat it right away. Frozen can be better value. Fresh retains more nutrients. The list goes on.
For this article, we’re going to stick to talking about cooking fresh fish fillets. But that doesn’t mean you can’t still apply it to your frozen fillets. Instead, it just means you need to defrost them overnight before starting to prepare your fish.
Preparing your fish to cook
You have your fish and you’re nearly ready to cook. But first, there are a few steps you need to take to prepare it for entering the heat.
• Take your fillets out of the fridge 15 to 20 minutes before cooking to bring them up to room temperature. This will help stop the fish sticking.
• Your fillets should already be filleted and deboned, but it’s a good idea to check for pin bones. Run your fingers gently over the fillet’s surface to find any tiny bones, then pluck them out with tweezers.
• Pat dry your fillets with paper towels so they’re less likely to stick. If your fish still has skin on (think salmon or trout), make sure the skin is super dry so it will turn crispy when cooked.
Rules for cooking fish
Every fish is different. Crispy skinned fatty fish like salmon will cook completely differently to flaky hoki or a gentle white fish like snapper.
What we’re trying to say is that there aren’t too many rules, as these are very specific to each fish.
Read our individual guides to cooking fish
At the same time, there are some good things to know about any fish recipe.
- How do you know if the fish is cooked?
Because fish is so delicate, you want to avoid overcooking it. The best way to tell if it’s done is by testing it with a fork at an angle at the thickest point. Twist gently and if the fish flakes easily, it’s cooked through.
- What temperature is fish cooked at?
When you cook fresh fish, the general rule is it should be cooked to an internal temperature of 60°C. Keep in mind that it will continue to cook for a few minutes after you take it off the heat.
- How long should you cook fish for?
Some people suggest using the 10-minute rule – cooking your fish for 10 minutes for each inch of thickness. However, this should not be used for deep frying or air frying fish. Rather than relying on a certain length of time, you should leave on the heat until it’s cooked through.
10 ways to cook fish
There are so many ways that to cook fish ilets. In this article, we’re going to look at just a few of these methods.
How to pan fry fish
Pan frying is a quick and simple method for cooking fillets. Start with a cast-iron skillet or a non-stick pan and preheat it nice and hot.
Tip: if you don’t own a non-stick pan, lightly dust your fillets with seasoned flour to prevent them from sticking.
Place a drizzle of olive oil or melted butter in your pan and heat.
When the oil starts smoking, season your fish fillets with salt and pepper and gently place in the pan, skin side down. If your fish is thin, keep the heat high; if they’re thicker, turn it down to medium high heat.
Cook for several minutes until a crust forms and the fillet releases easily. Then flip to finish the other side. Remove from the pan and serve immediately.
Try it with: Salmon, trout, hoki, tarakihi
Looking for pan fried fish recipes? Try some of our favourite meals:
• Pan fried hoki
• Pan fried crispy skinned salmon
How to cook fish on the barbeque
Fish on the BBQ is an absolute staple of a Kiwi summer. Melt-in-your-mouth flakes, a stunning smoky flavour and accompanying fresh citrus and salads– it’s just so good!
There are many different ways you can cook your fish on the BBQ: directly on the grill, wrapped in foil with herbs and spices, or you can even cook whole fish.
Keep in mind these few rules:
• Never place your fish over searing hot heat. Fish cooked on the barbeque must be done on a medium-high part of the grill, so the outside doesn’t burn before the middle is cooked.
• The thicker the fillet, the farther away from the heat source it should be.
• Use plenty of flavour! Fresh summer flavours like lemongrass, garlic, chilli, citrus and ginger are some of our favourites.
These are a few of our favourite methods.
Grilled fillets
Begin cooking skin side down and flip once the skin is crispy and golden. If done well, fish skin on the barbecue can be as tasty as pork crackling!
The char marks on the outside of the fish give it an incredible smoky taste.
Try it with: Salmon, tuna, halibut
BBQ in foil
A foil packet is a pretty much foolproof method for cooking fish. With everything so neatly wrapped, it’s very tricky to burn part of your fish accidentally.
It’s also super flavourful because whatever you pack in with your fish will infuse it with extra flavour and vice versa. Bell peppers, lemon slices, zucchinis, onions, beans, garlic cloves, melted butter, fresh herbs and chillis are all delicious in combination with a fresh fillet of fish. Bonus – there is zero clean up too!
1. Wrap everything up tightly with a small amount of melted butter or olive oil, then put on the grill until the fish is cooked through.
2. Transfer to a serving platter and add some Kiwi side salads for the most delicious meals in town.
This same dish is also super easy to recreate with whole fish. You just need to pat dry with a paper towel, create small slashes on either side of the fish with a sharp knife, then press seasonings into the crevices.
Try it with: Snapper, salmon, mahi-mahi
Looking for a BBQ fish recipe? Give this a try:
• Grilled ginger salmon rice bowl with grapes
How to cook fish in the oven
When we talk about cooking fish in the oven, we mean one of two things: baking or broiling.
Baking: a slower cooking process where the heat travels through the interior of your fish. Effectively, you are creating roast fish.
Broiling: a quicker method that exposes your fish to direct heat (similar to a grill). The high temperature gives a quick sear – this is great for when you’re cooking with a texture like crumbs on the top, as it will give them that nice crisp that you’re looking for.
Let’s break down both methods.
How to bake fish
Baked fish is a healthy, easy and low-stress dinner.
The most important thing to note is that the thickness of the fillet will determine its cooking time. Thin fillets like trout could cook in as little as 6-8 minutes, while thicker fillets like salmon take longer.
1. To bake your fish, just line your baking dish with a baking sheet or aluminium foil, then place fish on the tray.
2. Season fish generously with your choice of seasoning; salt and black pepper, lemon juice, thinly sliced potatoes, garlic powder, half an onion, brown sugar, soy sauce, ginger, chilli – whatever you like. Lightly coat in olive oil or butter. Optional – you can choose to wrap your fish in aluminium foil if you want it to stay moist and juicy. This works best for recipes that don’t require any crunch.
3. Place the baking dish in a middle rack in your oven and bake until cooked through.
Try it with: Flaky white fish like cod or snapper.
Here are a few of our favourite oven baked fish recipes:
• Soy and ginger salmon with herb slaw
• Macadamia and coconut crumbed fish
How to broil fish
Broiling also takes place oven – but unlike baking, it exposes your fish to direct heat from above, using the oven’s broiler function.
This is another method that works very well with whole fish unless your fish is particularly large. This method also pairs nicely with glazes, as the high heat caramelises your fish.
1. Preheat your broiler and position your rack about 10cm away.
2. Place your fish on a baking sheet and coat with olive oil or butter.
3. Broil until brown and cooked through.
Try it with: Salmon, snapper, blue cod,
How to grill fish
Grilling fish indoors is no different to grilling it on the barbeque. It’s a fast and easy technique, and the high heat used will seal in the flavour.
Whether you’re using a grill pan, a George Foreman, or the outdoor barbie, cook skin side down and flip once crispy and golden.
Remove from heat once cooked through.
Try it with: Salmon, tuna, halibut
How to deep fry fish
Ahhhh, deep fried fish! Fish and chips are a Kiwi institution, loved for generations. There isn’t much better than biting into a piece of crispy battered fish. While we don’t endorse eating this greasy goodness every day, they’re one of our favourite Friday treats.
Most of us would head to our local fish & chip shop to grab some of these takeaways, but there’s no reason you can’t make them at home. Read on for how to create your own version of fish & chips.
How hot should oil be to fry fish?
Firstly, the answer to the all-important question: your oil should be between 180-190°C for perfect deep-fried fish. Too low and it will be greasy and soggy. Too high and it will burn on the outside. Monitor your oil with a thermometer to ensure it stays at the correct temperature.
1. Cut your fish into smaller fillets and batter the outside with your choice of batter. Beer batter is a Kiwi favourite. Make sure you season your batter well with salt and pepper.
2. Bring half a pot filled with oil or a deep fryer to the correct temperature. Dip each piece of fish into your batter and coat well, then transfer into the oil.
3. Fry until golden brown and cooked through.
4. Drain on a rack or paper towel and season with salt.
5. Serve while hot.
Try it with: Fish that is about 1-2 inches thick. Hoki, tarakihi, and snapper are all popular options. Stay away from fish that is too thick or oily, like tuna or salmon.
Give our delicious, deep-fried fish recipes a try:
• Beer battered fish with a salt and vinegar mayo
How to steam fish
Steaming fish is one of the quickest and easiest ways to cook your fillets. It’s also a very low-fat option, as it requires minimal oils and fats to keep the fish moist and juicy.
Just place your fish in a lightly greased steamer and cook until done. You can include sprinkles of garlic, ginger, fresh lemon, soy sauce, and other flavours if you wish.
Try it with: Lean and flat fish like cod, snapper or tilapia.
How to air fry fish
If you’re not keen on the grease that comes with deep frying fish, air frying can be an excellent option. Just like deep frying, you can create delicious battered or crumbed fish – but with none of the added fat or mess.
1. Pat fish dry and season on both sides with salt and pepper.
2. Dredge in your favourite batter or crumb.
3. Place your fish in the basket of your air fryer and cook at 200°C. Gently flip halfway through. Cook until fish is cooked through and golden on the outside.
4. Serve cooked fish with lemon wedges.
Try it with: Pretty much any white fish. You can even try salmon.
Curry and casserole fish
If your fish is not quite as fresh, or if you’re looking to use up different cuts of fish or shellfish, creating a curry or casserole can be a great way to avoid any waste.
Unlike meat, fish doesn’t need to be slow-cooked to stay tender and become flavourful. Just drop your fish pieces into a gently simmering sauce. Larger pieces should go in first, followed by smaller pieces.
t should take roughly 5 minutes for a 100g piece of fish to cook through.
Try it with: Mullet, trevally, gurnard.
Feeling inspired to create some delicious seafood recipes? Head in-store to our fish counter or check out our seafood selection online: