If you’ve ever cooked fish at home, you know that seafood can sometimes have a bad taste called “fishy.” It can be enough to make anyone want to stop eating it altogether.
Don’t give up on salmon and tuna steaks just yet, though. There are easy ways to make fish taste less fishy, so you can still enjoy dinner and get the health benefits.
Michelle Routhenstein, RD, CDN, preventive cardiology dietitian and author of The Truly Easy Heart-Healthy Cookbook, tells LIVESTRONG that eating fish is a great way to get lean protein and vitamins and minerals like iodine, selenium, and vitamin D. com.
When you eat fatty fish like wild salmon, sardines, arctic char, and rainbow trout, you also get more omega-3 fatty acids, which are good for your heart and reduce inflammation.
The National Institutes of Health say that the types of omega-3 fatty acids you get from fish—EPA and DHA—aren’t found in as large amounts or as easily in other protein sources, like chicken, beef, pork, or plant-based proteins. In fact, the American Heart Association recommends eating two 3. 5-ounce servings of fatty fish every week for this very reason.
Now that we know why we should eat fish, lets get back to the question at hand.
Theres actually some science behind it. Fish in the ocean use a chemical called trimethylamine oxide (TMAO) to balance their body fluids and make the water less salty. The American Society for Nutrition says that when a fish dies, its TMAO changes into trimethylamine (TMA), which gives off that fishy smell.
Find out how to make fish taste less fishy with these dietitian-approved tricks that actually work.
Fish is packed with healthy omega-3s protein and essential nutrients. But that fishy odor and taste can be unappealing. As someone who cooks fish often, I’ve learned a few tricks over the years to help minimize or remove that fishy flavor and make fish taste fresh and delicious.
In this article, I’ll explain why fish sometimes tastes fishy, and share my top 7 tips for getting rid of fishy odors and tastes when cooking fish at home. With just a little preparation and strategic ingredient pairings, you can enjoy all the benefits of fish without the unpleasant fishiness.
Why Does Fish Taste Fishy?
Fish get their signature fishy taste from a compound called trimethylamine oxide (TMAO) TMAO helps regulate osmotic pressure so fish can survive in the high salt environment of the ocean. But when a fish dies, the TMAO breaks down into trimethylamine (TMA), which causes that strong fishy odor and flavor The longer a fish has been dead, the more TMA builds up.
Additionally, fish with red meat or oilier flesh tend to taste more fishy, especially when it’s overcooked. Species like tuna, mackerel, bluefish, and salmon have higher natural fishy odors than white, mild fish like tilapia, cod, snapper, and flounder
7 Simple Ways to Reduce Fishy Taste
Luckily, there are some easy ways to combat fishy tastes and make your fish taste fresh and delicious. Here are my go-to tricks:
1. Soak in Acidic Ingredients
Acids help break down TMA, reducing fishy odors. Before cooking, soak fish for 10-20 minutes in lemon, lime, vinegar, or other acidic ingredients. You can also cook fish with tomatoes or wine. The acids helps neutralize fishy flavors.
2. Soak in Dairy
Believe it or not, soaking fish in milk helps extract fishy odors! The milk protein casein binds to TMA, pulling it out. Soak fish fillets for 20-30 minutes in milk, then rinse, pat dry, and cook.
3. Add Strong Seasonings
Spices, herbs, garlic, and other aromatics help mask fishy taste. Rub fish with a spice blend before cooking, or add generous seasonings like garlic, paprika, cayenne, and black pepper to sauces and marinades.
4. Use a Strong Crust
Breading, baking, or frying fish in a flavorful, textured crust seals in moisture while disguising odor. Use crushed crackers, panko, nuts, or a mix with grated cheese and herbs. The crunch makes fish more appealing too.
5. Cook Fish Properly
Overcooking releases more moisture, concentrating the fishy TMA flavor. Cook fish until just opaque and flaky – not longer. Also, grill, broil, or pan cook over high heat to allow exterior to caramelize and seal in juices.
6. Pair with Strong Flavors
Serve fish with ingredients that mask or balance fishy flavors. Tangy citrus, briny olives and capers, fragrant herbs, spicy peppers, savory umami flavors all help offset fishy taste.
7. Finish with Acidic Condiments
Brighten up cooked fish with a squirt of lemon, lime, vinegar-based hot sauce, or vinaigrette just before eating. The acid cuts remaining fishiness on contact. Plus, the tang enhances other flavors.
Tips for Minimizing Fishy Taste by Fish Type
The fishy taste varies based on the type of fish and quality. Here are some tips tailored to popular fish:
Salmon: Choose wild-caught, cook until just opaque, and pair with citrus or tangy glazes.
Tuna: Opt for sushi-grade tuna, marinate in soy sauce and sesame oil, sear the exterior.
Cod, Flounder, Snapper: Quickly cook with minimal seasoning; serve with herbs, lemon, sauces.
Mackerel, Bluefish, Sardines: Soak in milk or acid before cooking; add lots of spices and aromatics.
Shellfish: Discard mussel/oyster liquor; peel shrimp; cook quickly; serve with spicy or acidic complements.
Fish Fillets: Soak 5-10 minutes in buttermilk or acidic marinade; bake in foil with wine, tomatoes, aromatics.
Whole Fish: Stuff cavity with lemon and herbs; grill, roast, or pan fry; make pan sauces from drippings.
Simple Recipe Ideas to Reduce Fishy Taste
Here are a few of my favorite recipes that use ingredients and techniques to help avoid or mask fishy flavors:
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Citrus Baked Salmon – Soak salmon in orange juice, lime, and soy sauce, then bake with orange slices and cilantro.
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Blackened Tilapia Tacos – Season tilapia fillets aggressively with spicy cajun blackening seasoning before pan-searing. Serve in tangy lime crema.
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Crispy Fish Sticks – Soak cod in buttermilk, then coat in highly seasoned panko breadcrumbs. Bake until golden.
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Garlic Shrimp Scampi – Saute shrimp in garlic butter and white wine. Toss with parsley and lemon.
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Crab Cakes – Fold lump crabmeat into a breadcrumb mixture with lots of seasoning. Pan fry with lemon aioli.
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Cajun Fish Stew – Simmer fish with tomatoes, bell peppers, onions, garlic, and cajun seasoning. Serve over rice.
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Trout Amandine – Dredge trout fillets in flour, pan fry, and top with browned butter, parsley, lemon, and toasted almonds.
Frequently Asked Questions
How long should I soak fish in milk or lemon juice to reduce fishy flavors?
- For best results, soak fish for 20-30 minutes. Any longer can start to chemically “cook” the proteins.
What’s the best cooking method to avoid fishy taste?
- Quick, hot cooking like grilling, broiling, pan searing, or baking helps sear the exterior to seal in moisture and cook fish just until done. Avoid poaching.
What herbs, spices, and other flavorings help combat fishy taste?
- Lemon, garlic, parsley, dill, paprika, cayenne, black pepper, onion, wine, butter, and nuts all help mask fishy notes.
Should I rinse fish after soaking in milk or lemon juice?
- Yes, always pat fish dry after soaking to remove excess liquid and any fishy compounds extracted by the soak.
What are good sauces and condiments for serving with fish?
- Tartar sauce, mignonette sauce, chimichurri, gremolata, lemon aioli, herb creams, vinaigrettes, and salsas are all great fish accompaniments.
With the right techniques and recipes, you can enjoy fish’s amazing nutritional benefits without the unpleasant fishy taste. Next time you cook fish, try soaking it in milk or lemon juice, seasoning it boldly, and pairing it with bright, acidic accompaniments. With a little planning, you can make fish taste fresh and delicious.
Soak It in Milk
Even though putting milk on fish might not sound very tasty, it does work to get rid of that fishy smell.
“When fish is soaking in milk, casein, a protein found in milk, binds to the TMA and pulls it out of the fish. Therefore, when you pour off the milk, youre getting rid of the casein-bound TMA,” dietitian Anna Ipsen, RDN, CDN, tells LIVESTRONG.com.
The best part about this step is that it doesnt take long. Ipsen recommends soaking your fish in milk for 20 minutes, then patting it dry and cooking it.
Spice It Up
Fish tends to absorb spices fairly well, which can help mask any odor that it gives off. Ipsen says, “My favorite way to cook fish is with a cajun rub, bake it, and then top it with pineapple salsa right before they serve it.”
Spices like salt, black pepper, garlic, onion, oregano, and paprika can be bought or mixed together to make your own cajun rub.
When you use dried herbs and spices, it’s best to rub them into the fish or add them while it’s cooking. For fresh herbs like dill and parsley, though, you can add them when youre ready to serve.