The cooking guidelines below are general and may need to be modified slightly depending on the variety and size of the fish or shellfish you are preparing. Please note that fish is “done” when the color is opaque and it flakes easily with a fork. Resist overcooking as the fish may be become dry. For safety, fish should be cooked to an internal temperature of 140  – 145  F.

If your fish is frozen, thaw it in refrigerator overnight. For faster thawing,
run under cold water for 5-7 minutes, or until thawed.


There are many baked seafood recipes as it is the easiest method to ensure that tender fillets are cooked evenly and the delicate texture does not flake apart.

  • Heat oven to 450 F.
  • Season fish as desired.
  • Use a shallow pan or baking tray lightly coated with nonstick cooking spray.
  • Place fish on pan in single layer.


This cooking method is a good choice for seafoods such as shrimp, scallops, and lighter fillets such as flounder, sole or perch. Thicker fish varieties, such as cod and salmon, can be sautéed if cut into smaller pieces.

  •  Heat 1/4-inch oil or butter in a skillet over medium to medium-high heat.
  • Place fish into skillet and cook 4-5 minutes per side for one inch of thickness. For sautéing shrimp and scallops, cook for 4-6 minutes total, stirring and rotating throughout.



  • In deep fryer or skillet, heat 2-3 inches of oil to 350 F.
  • Thinner fish fillets, 1 inch in thickness or less, are best for this cooking method.
  • Lightly coat fish with flour, then dip in beaten eggs. Coat completely in your favorite bread crumbs.
  • Fry fish in hot oil (in batches if necessary) for about 4 minutes until lightly browned, turning once.
  • Drain on paper towels before serving.


Grilling is an excellent option for thicker fish fillets and steaks, such as salmon, tuna and swordfish. For leaner, smaller fish, using a fish grill basket is recommended.

  • Heat grill on high for 5 minutes.
  • Brush grill grates generously with oil to prevent fish from sticking.
  • Reduce heat to medium to medium-high and place fish on grill.
  • Cook fish for 4-6 minutes per side, per inch of thickness.


Broiling is one of the easiest ways to cook fish. Fish should be seasoned for approximately 20 minutes prior to broiling (40 minutes for thicker steaks).

  • Place fish in an oiled broiler pan.
  • Cook 1 inch thick fish 4 inches from the heat source
    (for thicker fish, broil 5-6 inches from heat source).
  • Broil fish for about 8 minutes per inch of thickness, until done.