Cooking Seafood and Fish

Grilling Fish 

Firmer fish such as salmon, tuna, swordfish and halibut are great for grilling. Keep in mind these tips when grilling fish: 

• Preheat the grill for at least 15 minutes. 
• Brush the grill rack with vegetable oil to help prevent fish from sticking. 
• Brush both sides of the fish with butter or seasoning of your choice. 
• Don’t overcrowd the grill so fish can be moved around. 
• Carefully turn fish once. If the fish sticks to the grill, loosen gently with a turner. 
• Grill fish steaks or fillets for 4 to 6 minutes for ½-inch thickness. Grill shrimp for five to seven minutes, or until the shrimp turn pink and feel springy when pressed. 

Grilled Foil Packet Fish 

You can add flavor to seafood recipes by grilling fish in foil packets or on a plank. Foil packets add moisture to the fish. Try our fish recipes for grilled herbed seafood or grilled lemon and herb salmon packets. 

• Place each piece of fish on a piece of foil, then season and drizzle with oil. Fold the foil over the fish so the edges meet. Seal edges, making a tight ½ -inch fold; fold again. Allow space on the sides for circulation. 
• Grill the packets over medium heat for 15 to 20 minutes, or until the fish flakes with a fork. 

More Fish Grilling Tips 

Grilling fish on a plank gives it a unique, woody flavor. The fish doesn’t stick to the grate, fall apart or require turning. Try our seafood recipe for planked salmon with peach mango salsa. 

• Soak the plank in water for one hour before grilling and place the fish on top. 
• Set up the grill for indirect grilling and preheat to medium or medium high. 
• Place the plank on the unlit section and lower the lid. (If the plank catches fire, douse with water.) 
• Time depends on the density and thickness of the fish. 

Pan Frying Fish 

Pan frying is a great way to give an extra kick to seafood dishes. Try our recipes for southern fried catfish or crunchy ranch tuna pasta. 

• Dip fish fillets in a mixture (typically a beat egg) and roll in crumbs and seasoning. 
• Place the fish in a heavy frying pan or skillet, and fry at a moderate heat until the fish is brown on one side. Turn carefully and brown the other side. 
• Cooking time depends on the thickness of the fish. Fry until the fish is golden brown and flakes easily when tested with a fork. 
• Drain the fish on paper towels. 

Hint: Looking for a healthy way to get that deep-fried flavor? Try our recipe for potato-crusted salmon. It uses egg whites and just 1 tbsp of oil. 

Broiling 

Broiled fish can be served with a simple sauce or used in flavorful recipes like Cuban-style tilapia salad or swordfish fajitas. 

• Set your oven control to broil. 
• Place the fish on the rack in a broiler pan. 
• Sides can be brushed with butter and sprinkled with oil, lemon and seasoning. Or, use low fat cooking spray for healthier cooking. 
• Broiling takes five to eight minutes for medium density fish. Denser fish like swordfish take 10 to 15 minutes. 
• Broil until the fish flakes easily with a fork. 

How To: Fillet a Fish 

1. Lay the fish on a cutting board with the head away from you and the back fin on the right. Cut straight across the flesh above the tail. 
2. Cut along the line of the head behind the gill and under the side fin until you reach the bones. 
3. Cut from the head to the tail along the top side of the backbone, folding the flesh back along the rib bones. Repeat on the other side.