A food thermometer should be used to make sure the fish is cooked to 145 degrees F or until the meat is opaque and easily pulls apart with a fork. Opaque means light cant pass through the fish meat and it no longer looks clear and shiny. For fish that is baked, poached, broiled, or grilled, the general cooking time is 10 minutes for every inch of thickness. For frozen, unthawed fish, double the cooking time to 20 minutes for every inch. Microwaving fish can significantly reduce cooking time. Follow package or recipe instructions to get the best results when cooking fish.
To reduce exposure to contaminants, remove the fish skin and visible fat before cooking. Grill, broil, or bake the fish. Let the fat drip off during cooking. Avoid using the fat for gravy or sauces. See our fish fillet demonstration and get more tips on reducing exposure to contaminants in fish.
There are 175 calories, 9 grams of fat, 2 grams of saturated fat, 48 mg of cholesterol, 208 mg of sodium, 1 gram of fiber, 19 grams of protein, 4 grams of carbs, and 487 mg of potassium in a serving.
Source: Keep the Beat Recipes: Deliciously Healthy Dinners – National Heart, Lung, and Blood Institute, NIH
Eating fish regularly provides numerous health benefits. Fish is a great source of high-quality protein, omega-3 fatty acids, vitamin D, and other nutrients. However, the way you cook fish affects its nutritional value. This article explores the healthiest cooking methods for fish.
Why Eat Fish?
Fish provides protein vitamin D omega-3 fatty acids. and other nutrients that offer important health benefits
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Protein helps build and repair tissues and produces important enzymes and hormones. Fish is an excellent source of high-quality protein.
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Omega-3 fatty acids reduce inflammation and lower the risk of heart disease, stroke, and depression. Fatty fish like salmon and mackerel are rich in omega-3s.
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Vitamin D promotes bone health and may reduce the risk of cancer, autoimmune diseases, and cognitive decline. Fatty fish are one of the few natural food sources of vitamin D.
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Selenium, iodine, and magnesium in fish provide antioxidant and anti-inflammatory effects
For these reasons, health organizations recommend eating fish at least twice a week, particularly fatty fish like salmon, mackerel, herring, lake trout, and sardines.
Now let’s explore the healthiest ways to cook your fish.
Grilling and Broiling
Grilling and broiling are quick, convenient cooking methods that don’t require added oils or fats. Both involve cooking the fish with high, dry heat.
When grilling, the heat source comes from below, while broiling applies heat from above. Grilled fish has that delicious charred flavor, while broiled fish can become flaky and tender.
However, grilling and broiling can create harmful compounds called heterocyclic amines (HAs) and polycyclic aromatic hydrocarbons (PAHs) when muscle tissue is exposed to high heat, especially from an open flame.
HAs and PAHs have been associated with increased cancer risk when consumed in high amounts, primarily from meats. Fish has a much lower risk profile.
You can reduce HAs and PAHs by:
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Avoiding open flames. Cook under an oven broiler instead.
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Flipping fish frequently.
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Removing charred portions.
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Keeping cooking time short to prevent charring.
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Marinating fish before grilling or broiling.
So enjoy grilled or broiled fish in moderation as part of a healthy diet. The American Cancer Society recommends limiting fried, broiled, or grilled meats to no more than 3-4 times per week.
Baking and Roasting
Baking and roasting are simple, healthy ways to cook fish. They use the hot, dry air in your oven to thoroughly cook fish fillets or steaks.
Baked or roasted fish comes out tender and flaky on the inside with a delicious golden crust. The natural fish oils are allowed to drain away rather than being reabsorbed as when frying.
To bake fish:
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Preheat oven to 400–450°F.
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Place fish fillets or steaks in a baking dish or sheet. You can line with parchment paper or foil for easy cleanup.
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Brush with oil or melted butter and season as desired.
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Bake for 8–12 minutes per inch of thickness, until fish flakes easily and reaches 145°F internally.
Baked salmon, cod, halibut, and tilapia are tasty, healthy meals the whole family can enjoy.
Poaching
Poaching gently cooks fish in simmering liquid like water, broth, or wine. It retains moisture extremely well.
The poaching liquid may be seasoned with herbs, spices, vegetables, or citrus zest to add flavor. Common choices are chicken or fish stock, white wine, water with lemon slices, and court bouillon.
To poach fish:
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Heat poaching liquid to 180–200°F. It should show a gentle simmer, not a full boil.
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Submerge fish fillets or whole fish in liquid. For even cooking, fillets should be uniform in size and thickness.
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Cook for 4-6 minutes per 1⁄2 inch thickness. Check for doneness when fish flakes easily.
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Remove fish carefully with a slotted spoon or spatula to prevent breaking.
Poached fish like tilapia, cod, halibut, and trout stay moist, flaky, and tender.
Steaming
Steaming is one of the healthiest ways to prepare fish. It cooks the fish gently using hot steam rather than boiling water.
With this moist-heat method, nutrients are preserved since fish isn’t exposed to high temperatures or water. The result is succulent fish with a delicate texture.
To steam fish:
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Place fish fillets in a steamer basket or on a rack. Uniform thickness will ensure even cooking.
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Bring 1-2 inches of water to a boil in a pot fitted with a steaming tray. The water should not touch the fish.
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Steam fish for 4-8 minutes per 1⁄2 inch thickness, until it flakes easily. Do not overcook.
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Drizzle with fresh lemon juice or top with your favorite salsa.
You can steam most types of fish including salmon, tilapia, cod, snapper, and halibut. Steaming brings out their mild, delicate flavor.
En Papillote
Cooking en papillote, or in parchment paper, is a quick and easy way to steam fish in the oven. Sealing the seasoned fish in parchment or foil packets traps heat and moisture.
En papillote is a fancy yet simple technique that results in tender, flavorful fish and easy cleanup. Kids will love the “magic packet” reveal when cut open at the table.
To cook fish en papillote:
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Place each serving of fish (fillet, steak, or whole fish) atop a parchment paper or foil sheet.
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Season with herbs, citrus slices, vegetables, wine, etc.
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Fold paper over fish and crimp edges to seal tightly into a packet.
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Bake at 400–450°F for 10-15 minutes, or until fish is cooked through.
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Serve packets directly onto plates. The steam will escape when diners cut open packets.
Salmon, snapper, cod, tilapia, and halibut work beautifully with en papillote cooking.
Sous Vide
Sous vide cooking seals seasoned fish in plastic bags then slowly cooks in a precisely temperature-controlled water bath. It tenderizes fish and retains more nutrients compared to other wet cooking methods.
With sous vide, it’s impossible to overcook fish. The vacuum sealing infuses fish with its aromatics and seasoning while the gentle cooking retains moisture.
While sous vide machines can be expensive, this method is easy and convenient. Just season fish, vacuum seal bags, and set the water bath – no need to monitor cooking.
To sous vide fish:
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Season fish fillets or steaks and seal in bags, removing excess air.
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Set water bath to 125-140°F for most fish. Use higher temp (175°F) for tuna or salmon.
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Cook 30-45 minutes for 1-inch fillets, adjusting time for thickness.
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Remove bags from water bath. Fish can be served immediately, refrigerated, or quickly seared to crisp skin.
Salmon, tuna, swordfish, cod, and halibut are great choices for sous vide cooking.
Pan-Searing or Sauteing
Cooking fish in a hot pan with just a little oil creates a beautifully browned exterior while keeping the inside moist.
Pan-searing and sauteing are very quick, high-heat methods. Use an oil with a high smoke point like avocado, grapeseed, or olive oil.
To pan-sear or saute fish:
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Pat fish dry with paper towels. Season with salt and pepper.
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Heat just enough oil to coat pan. Use nonstick pan for less oil.
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When oil shimmers, place fish skin-side down. Press down lightly.
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Cook 2-5 minutes until golden brown. Carefully flip and cook other side.
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Cook until fish reaches 135-145°F internally and flakes easily.
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Optionally, finish cooking by roasting in a hot oven for 2-3 minutes.
Salmon, halibut, sea bass, trout, tuna, and snapper are delicious pan-seared or sauteed. Aim for medium or medium-rare doneness.
Microwaving
Microwaving is an easy, convenient cooking method that can be very healthy when done properly. It cooks fish quickly while retaining nutrients.
Microwaved fish comes out steaming hot and moist – just be careful not to overcook into dryness. Use lower power levels and cook in short bursts to heat fish gradually.
To microwave fish:
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Arrange uniform fillets or steaks in a microwave-safe dish. Add seasonings.
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Cover dish with plastic wrap, leaving a small vent opening.
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Microwave at 50% power for 2-3 minutes per inch of thickness.
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Check
Baked Tilapia with Tomatoes
Serves 4, 1 fillet each.
265 calories, 16 grams of fat, 2 grams of saturated fat, 58 mg of cholesterol, 172 mg of sodium, 3 grams of fiber, 22 grams of protein, 9 grams of carbs, and 635 mg of potassium in a serving.
- 4 tilapia fillets.
- 4 medium tomatoes, peeled and chopped.
- 2 tablespoons olive oil.
- 1 1/2 teaspoons thyme.
- 1/4 cup pitted black olives, diced.
- 1/4 teaspoon red pepper flakes.
- 2 gloves garlic, minced.
- 1/2 cup red onion, diced.
- 1 tablespoon lime juice.
- Parsley and lemon wedges for garnish.
- Preheat oven to 400 degrees F.
- Spray baking dish with vegetable oil spray.
- Arrange fillets in the baking dish. The dish needs to be big enough for the fillets to not touch each other.
- Mix remaining ingredients in a bowl.
- Spoon the tomato mixture evenly over the fillets.
- Leave the lid off and bake for 15 to 20 minutes, or until the fish flakes easily with a fork.
- Garnish with parsley and a lemon wedge.
Source: Delicious Heart Healthy Latino Recipes, National Heart, Lung, and Blood Institute, NIH
Serves 6, 1 piece each.
There are 230 calories, 9 grams of fat, 2 grams of saturated fat, 58 mg of cholesterol, 162 mg of sodium, 60 mg of calcium, and 1 mg of iron in each serving.
- 2 pounds trout fillet, cut into 6 pieces.
- 3 tablespoons lime juice (about 2 limes).
- 1 medium tomato, chopped.
- 1/2 medium onion, chopped.
- 3 tablespoons cilantro, chopped.
- 1/2 teaspoon olive oil.
- 1/4 teaspoon black pepper.
- 1/4 teaspoon salt.
- 1/4 teaspoon red pepper (optional).
- Preheat oven to 350 degrees F.
- Rinse fish and pat dry. Place in baking dish.
- In a different bowl, mix the rest of the ingredients together and pour them over the fish.
- Fish should be easy to flake with a fork after 15 to 20 minutes in the oven.
Source: Stay Young at Heart, Cooking the Heart-Healthy Way, NIH
Baja-Style Salmon Tacos
Serves 4, 1 taco each.
There are 325 calories, 11 grams of fat, 1 gram of saturated fat, 54 mg of cholesterol, 395 mg of sodium, 4 grams of fiber, 24 grams of protein, 29 grams of carbs, and 614 mg of potassium in a serving.
- 12 ounces of salmon fillet, cut into 4 pieces of 3 ounces each
- 4 (8-inch) whole-wheat tortillas.
For taco filling:
- 1 cup green cabbage (about 1/4 head), rinsed and shredded.
- 1 teaspoon lime juice.
- 1 teaspoon honey.
- 1/2 cup red onion, thinly sliced (or substitute white onion).
- 1. Rinse and cut in half lengthwise, then remove the seeds and white membrane and chop the pepper into small pieces (about 2 tablespoons). For less spice, use green bell pepper.
- 1 teaspoon chopped fresh cilantro (or 1/2 teaspoon ground coriander)
For marinade:
- 1/2 tablespoon corn oil or other vegetable oil.
- 1 tablespoon lime juice.
- 2 teaspoon chili powder.
- 1/2 teaspoon ground cumin.
- 1/2 teaspoon ground coriander.
- 1/4 teaspoon salt.
- Set the grill or oven broiler to high heat and place the rack 3 inches from the heat source.
- Put all the ingredients for the taco filling in a bowl and let them sit for 10 to 15 minutes to let the flavors blend.
- Combine all the marinade ingredients into a bowl.
- Place salmon fillets in a flat dish with sides. Pour marinade evenly over fillets.
- Place salmon fillets on grill or broiler. Cook for three to four minutes on each side, or until the thickest part of the fish can be easily flaked with a fork (at least 145 degrees F internal temperature). Remove from the heat and set aside for 2-3 minutes. Cut into strips.
- To make a taco, put one salmon fillet and 3/4 cup of filling in a tortilla.
Source: Keep the Beat Recipes: Deliciously Healthy Dinners – National Heart, Lung, and Blood Institute, NIH
7 Healthy Fish Recipes For Dinner | The Spruce Eats #WeeknightDinners
What is the healthiest way to cook fish?
The healthiest way to cook fish would be: And retains most of the nutrients by not cooking it too long. Therefore, grilling fish and baking fish are most likely the healthiest methods for cooking fish. What’s The Easiest Way to Cook Fish?
How can I prepare fish for kids?
This is really dependent on the personal preference of your children. Some children will eat fish the same way adults do for others you may need to make this more interesting by creating things like homemade fishcakes, fish burger patties, fish balls or by adding this to toast or even pasta. Involving your children in the preparation and cooking process can also encourage them to consume the fish.
What is the best way to cook fish?
Baking is one of the best ways to cook fish. Not only is this the way to help retain all the vital goodness — like omega-3 fatty acids and nutrients — of the fish, but it’s also great for those evenings when you just can’t. Can’t what? Can’t anything. (You know the ones.)
Is cooking fish a healthy way to eat?
Baking may also be a better way to retain the vitamin D content of fish. One study found that baked salmon retained all its vitamin D, whereas fried salmon lost around 50% of this important vitamin ( 49 ). For these reasons, oven-baking is considered a healthy way to cook fish.