10 Mistakes You’re Making When Cooking Fish

While it may not be everyone's favorite meal, eating fish can be incredibly beneficial for your health. Not only is fish a good source of protein, but it's also full of omega-3 fatty acids and plenty of necessary nutrients. However, cooking fish at home can be intimidating and if you're not familiar with the best methods for cooking seafood, there are some common mistakes you might make when cooking fish.

How healthy your seafood dish is will depend on the type of fish you’re eating. Alaskan salmon, herring, and rainbow trout are some of the best fish for your health. On the other hand, there are concerns about eating certain types of fish such as tilapia, Atlantic cod, and tuna. (Also check out out list of seafood selections to avoid at all costs.)

Some of the concerns about cooking these types of fish have to do with environmental factors and how manufacturers raise the fish. Additionally, some fish varieties have incredibly high amounts of mercury, which can be dangerous when consumed in large amounts.

Overall, where you buy your fish does matter, but if you're getting fish like salmon or trout from a trusted source, it can lead to a delicious and healthy meal. Even though fish is healthy, if you're not sure how to cook it, your meal may not be as tasty as you'd like. In some cases, it can even be dangerous to eat fish that isn't cooked properly. To ensure your next seafood meal tastes delicious, we've identified some of the most common mistakes when cooking fish.

To create a list of what not to do when cooking fish, 24/7 Tempo consulted numerous sources including Food & Wine, Food Network, and Reader's Digest. Here are 10 mistakes you might be making when cooking fish.

The best way to ensure you have a tasty seafood meal is to start with high-quality fish. If you start by cooking mediocre fish, the result will be a mediocre meal. It's also important to note that certain fish go well in certain dishes. While some fish can hold up in meals like soup or stew, other fish will fall apart when cooked in a stew. Make sure you choose the right fish for the recipe you're using.

Drying your fish is not a step you want to skip. If you don't dry the fish before cooking, you'll have a hard time making it crispy and will likely end up with soggy fish. This simple step helps the outside of the fish crisp up and will also ensure any seasonings you use stick to the outside of your filet.

Not all pans are created equal and which type of pan you use will impact the quality of your meal. If you're trying to pan-sear a filet, you're better off using a cast iron skillet or your favorite stainless steel pan. Nonstick cookware doesn't work as well in creating the desirable crust that makes fish taste so delicious.

When you're cooking meat like chicken or steak, using tongs is an effective way to flip the meat when it's done cooking on one side. However, fish is a lot more delicate and can easily break if you grab it with tongs. Instead of using this type of tool, choose a fish-turner instead to easily flip your fish without breaking it apart. If you don't have a fish-turner, a spatula will work as well.

You'll have a difficult time trying to remove the skin before you cook your fish. Even if you don't want to eat the skin, it's a lot easier to remove once the fish is already cooked. Additionally, leaving the skin on when you're frying or pan-searing your fish helps it to cook properly.

One of the challenges of eating fish is the risk of swallowing a bone. Although the process can seem tedious, it's best to remove all the bones before you cook a fish filet. While the pin bones in fish are small and difficult to find, you can locate them by feeling along the length of the filet and then removing them with tweezers.

Finding the perfect time to season your fish can be tricky but once you get the timing right, you'll end up with the perfect filet. If you season your fish too early, it can lead to the texture being off since it can bring some of the moisture out of the fish. However, seasoning the fish too late will prevent your filet from soaking up any of the flavor. When your filet is mostly cooked, generously season it for the perfect flavor.

If you don't heat the pan you're using to a high enough temperature, you'll end up with undercooked fish. Most fish filets don't take that long to cook, but it's essential to preheat your skillet ahead of time to get the temperature hot enough. Getting the pan to the right temperature before cooking your fish will ensure that you don't undercook it and it doesn't become mushy in the pan.

One of the benefits of keeping the skin on your fish, even if you don't plan on eating it, is it protects your fish from overcooking. However, the best way to enjoy this benefit is to start cooking the filet skin side down. If you want a crispy skin and crust on the outside of your fish, make sure you start by placing the fish skin side down in the skillet.

It's important to cook your fish to the proper temperature for safety, but you don't want to overcook the fish either. When you overcook fish, you don't get the delicious, flaky texture that makes a filet enjoyable. Most filets won't take more than 10 minutes if you start with a hot skillet. Instead of cooking the fish until it's burnt to a crisp, try searing it for three to five minutes on each side. You can remove the fish from the skillet when the internal temperature is 145 degrees Fahrenheit. (Don't miss 10 of the most frequently made mistakes when using an Instant Pot.)