Don’t Be Intimidated: Start With These Five Fish

It’s National Seafood Month, so I want to talk about something I hear all the time: “Chef, I don’t cook fish at home because I’m afraid I’m going to mess it up.”

I get it. However, most people need to incorporate healthy and protein into their diets and seafood/fish checks both boxes. The USDA recommends 3 servings of fish/seafood per week.

Seafood can feel intimidating. It cooks quickly, there are a lot of varieties at the seafood counter, and nobody wants to spend good money on a beautiful piece of fish only to overcook it. Lots of people don't like fish because when they purchased it, it was already old or past the sell date so they've had a negative experience!

Extremely important and can't be stressed enough....where are you buying it and how fresh is it? Whole Foods has one of the better seafood programs of any grocer. Is there a specialty butcher shop, seafood market near you? If no, then I'd suggest to make a friend of the seafood department manager at a store you trust and one of the first questions on your visit is "What's fresh?" Take a couple of extra minutes and dig into that conversation.

Here’s the secret: cooking fish doesn’t have to be complicated. Seafood can be one of the quickest and easiest proteins to get on the dinner table. The trick is starting with the right fish, keeping your preparation simple, and learning what properly cooked fish looks and feels like. If you’re ready to get a little more comfortable cooking seafood at home, these are five great fish to start with. Please note: I am talking fresh fish here. Frozen has its place, but that’s another blog.

1. Salmon

There’s a reason salmon is one of the most popular fish for home cooks. It has great flavor, a rich texture, and enough natural fat that it can be a little more forgiving than very lean fish.

You can roast it. Grill it. Pan-sear it. Air-fry it. Add a glaze. Keep it simple with lemon and herbs. Flake leftovers into a salad the next day.

Salmon also handles stronger flavors beautifully. Garlic, Dijon mustard, maple, soy sauce, citrus, dill, Cajun seasoning and fresh herbs can all work.

Chef KDJ Tip: If your salmon has skin, try cooking it skin-side down in a hot pan. Give it time to develop that beautiful crispy skin before you start moving it around.

And remember, fish cooks quickly. Pay attention to the fish, not just the timer.

2. Cod

If you’re not sure whether you’re a “fish person,” cod is a great place to start.

Cod is mild, flaky and versatile. It doesn't have an overpowering fish flavor, which makes it a great canvas for whatever flavors you enjoy.

Try baking cod with butter, garlic, lemon and herbs. Use it for fish tacos. Coat it with breadcrumbs and bake it for a homemade version of crispy fish. You can even add it to soups and stews.

Because cod is leaner than salmon, you do want to be careful about overcooking it. When it's ready, the flesh should look opaque and separate easily into flakes.

Chef KDJ Tip: With mild fish, your seasonings matter. Don't be afraid of herbs, spices, citrus, garlic or a flavorful sauce. Mild doesn't have to mean boring.

3. Tilapia

Tilapia is another approachable option for someone just beginning to cook fish.

It has a very mild flavor, cooks quickly and works with just about any seasoning combination you throw at it. That makes it perfect for busy weeknight dinners.

Season it with Cajun spices and give it a quick sear. Bake it with lemon and garlic. Turn it into tacos. Add a fresh salsa. Serve it alongside roasted vegetables and rice.

You don't need a complicated recipe.

A little seasoning, a little fat, some acid and proper heat can turn a simple piece of fish into a really good dinner.

Chef KDJ Tip: Tilapia fillets are often thin, which means they cook FAST. This isn't the time to walk away from the stove and start scrolling through your phone.

4. Halibut

Ready to step it up just a little?

Try halibut.

Halibut is a firm, meaty white fish with a mild flavor. Its texture makes it a great choice for someone who isn't crazy about delicate or overly flaky fish.

It can be grilled, roasted or pan-seared, and its mild flavor pairs beautifully with fresh herbs, citrus, garlic, tomatoes and simple pan sauces.

The biggest thing to remember with halibut is that it is relatively lean. That means overcooking can quickly take it from tender and juicy to dry.

Chef KDJ Tip: Don't keep cooking fish because you're afraid it's underdone. Learning when to take food OFF the heat is just as important as learning how to cook it.

5. Mahi-Mahi

Mahi-mahi is another fantastic option if you like a firmer texture.

It holds up well to grilling and pan-searing, and it's especially good with bright, bold flavors. Think lime, mango salsa, pineapple, cilantro, chili, blackening spices or a fresh herb sauce.

It's also a great fish for tacos.

If you've been hesitant about seafood because you don't like fish that feels too soft or delicate, mahi-mahi may surprise you.

Chef KDJ Tip: Match your cooking method to your fish. A firmer fish like mahi-mahi can handle techniques that might be tougher on a very delicate fillet.

The Biggest Mistake? Overcooking It.

No matter which fish you choose, one of the biggest mistakes I see home cooks make is overcooking seafood.

People get nervous.

They think, “Maybe another five minutes.”

Then five minutes becomes ten, and that beautiful piece of fish is suddenly dry.

Instead of guessing, use a food thermometer. The USDA recommends cooking fin fish to an internal temperature of 145°F, or until the flesh is no longer translucent and separates easily with a fork.

A thermometer isn't cheating. It's a tool. Use it.

Keep It Simple

Here’s another piece of advice from a chef: You don’t have to do everything to an ingredient.

Good seafood doesn't need twelve seasonings, three sauces and an elaborate cooking technique.

Start with:

Fish + fat + seasoning + acid + heat.

That could be salmon with olive oil, salt, pepper and lemon.

Cod with butter, garlic and fresh herbs.

Mahi-mahi with Cajun seasoning and lime.

Once you get comfortable with the basics, then start experimenting.

Confidence Comes From Cooking

You can read every recipe on the internet, watch every cooking video and buy every gadget for your kitchen, but eventually you have to put the fish in the pan. That's how you learn.

Your first piece might not be perfect. That's okay. Pay attention to what happened. Was your pan hot enough? Did you cook it too long? Did it need more seasoning? Did a squeeze of lemon make everything come alive? Technique matters, but so does instinct, and instinct comes from experience.

So during National Seafood Month, I have a challenge for you:

Cook one fish you've never prepared at home before.

Start with salmon, cod, tilapia, halibut or mahi-mahi. Keep the preparation simple. Pay attention to what you're doing. Taste. Learn.

And most importantly, don't be intimidated.

Get in the kitchen and cook.

BONUS IDEA:

One of the best ways to educate and expand your pallet is to visit a busy sushi restaurant and sit at the bar. Talk with the sushi chef(s) and go back and forth between trying something raw and something cooked. You'll be pleasantly surprised at how good lots of fish varieties are raw and the portions are small enough to where its not a significant investment in either your pocketbook or stomach.