Best for:
  • Whole fish
  • Fish fillets
  • For leaner fish like cod or rockfish, drizzle or brush with oil
  • Add a ¼ inch of cooking liquid to the bottom of the pan (white wine, broth, or even water)
  • Place fish in pan and season
  • Bake in a preheated 400o F oven for 7-10 minutes per inch of thickness or until the internal temperature reaches 145o F


Best for:
  • Small whole fish
  • Thin skinless fillets
  • If desired, dredge seafood in flour and shake off the excess
  • Heat half olive oil and half butter (enough to cover the bottom of a pan) over medium-high heat
  • Add seafood and sear each side, then lower the temperature to medium to finish cooking. Fish will be finished when it reached 145oF or shrimp and scallops are opaque.


Best for:
  • Lean fish fillets
  • Use a tightly covered container or steamer and place fish inside on a rack above, but not touching, boiling water or other liquid
  • Steam until cooked through and it reaches 145oF, about 8 minutes


Best for:
  • Oily fish like tuna, salmon, and steelhead that is at least ½ inch thick; best for skin on
  • Preheat grill to medium high
  • Marinate or season fish
  • Drain and discard marinade if using
  • Brush grill lightly with oil
  • Place fish, skin side down and cook 3-5 minutes per 1/2 inch of thickness
  • Flip fish so skin side is up, baste if using, and cook an additional 3-5 minutes per 1/2 inch of thickness, until it reaches an internal temperature of 145o F


Best for:
  • Thicker, medium firm-firm fish
  • Set your oven to Broil and allow it to preheat
  • Line a baking sheet with foil (shiny side up) and spray with oil
  • Pat down the fillet with a paper towel, brush each side with oil and season to you taste
  • Place the fillet on the prepared pan, flesh side up
  • Broil on the top most rack for 4 to 5 minutes per side or until the internal temperature reaches 145 degrees.
  • Remove the fillet and let it sit for five minutes