There’s no one-size-fits-all answer to the question, “How do you cook fish?”

A delicate white fish can be beautifully pan-fried in just a few minutes, while a firm, meaty fillet might be better suited to the barbecue. Whole fish, prawns, squid and richer varieties all have different textures and qualities that can shine with the right cooking method.

The good news? Cooking great seafood doesn’t need to be complicated. The key is matching your fish and cooking method so you can make the most of the natural flavour, texture and freshness of your catch.

At The Fish Factory, we work with an ever-changing selection of seafood, so learning a few simple cooking techniques can help you make the most of whatever looks best on the day. Our daily catch varies, which is part of the fun of buying fresh seafood.

How Do You Choose the Best Way to Cook Fish?

Before reaching for the frying pan or turning on the oven, consider three things:

• How firm is the fish?
• Is it lean or naturally oily?
• Are you cooking a fillet, cutlet or whole fish?

As a general rule, delicate fish benefits from quick, gentle cooking, while firmer and oilier varieties can stand up to higher heat. And remember: fresh seafood doesn’t need to be complicated. The aim is to cook it well without covering up the natural flavour of the fish.

1. Pan-Frying: Perfect for Crispy, Golden Fish

Pan-frying is one of the easiest ways to cook fish at home, particularly when you’re working with fillets. It gives you a beautifully browned exterior while keeping the inside tender and moist.

How to pan-fry fish

1. Pat the fish dry with paper towel.
2. Season simply with salt and pepper.
3. Heat a small amount of oil in a good-quality frying pan.
4. Place the fish presentation-side down.
5. Cook until golden and the fish is beginning to turn opaque.
6. Carefully turn and finish cooking on the other side.

For thinner fillets, cooking can be surprisingly quick, so don’t wander off to make a cup of tea. Fish waits for nobody. Pan-frying works particularly well for fish such as King George Whiting, Snapper and other suitable white-fleshed fillets.

2. Grilling: Let the Seafood Shine

Grilling is ideal when you want a fast, flavourful meal without adding a lot of ingredients. The intense heat creates attractive browning while allowing the natural flavour of the seafood to remain the star.

Firm fish is generally easier to grill because it is less likely to break apart when turned.

Tips for grilling fish

• Preheat the grill before cooking.
• Lightly oil the fish and cooking surface.
• Avoid constantly moving the fish around.
• Use a wide spatula when turning fillets.
• Don’t overcook it.

A simple combination of olive oil, lemon, salt and fresh herbs is often all you need.

3. Barbecuing: The Australian Way

Few things say Australian summer quite like seafood on the barbecue. Firm fish, larger portions and whole fish can work particularly well over a barbecue, provided you control the heat and handle the seafood carefully. For a simple barbecue fish dinner, brush your seafood lightly with oil, season it, then cook over a suitable heat until just cooked through.

If you’re cooking a whole fish, making a few shallow cuts through the thickest parts can help it cook more evenly. And don’t forget the lemon. It’s practically a seafood law.

4. Baking: Easy, Reliable and Family-Friendly

If you’re looking for one of the easiest ways to cook fish, baking is hard to beat. It’s particularly useful when you’re cooking for several people because you can prepare everything on one tray and let the oven do most of the work.

A simple baked fish formula

Start with your fish, then add:

• A drizzle of olive oil
• Lemon slices
• Garlic
• Fresh herbs
• Salt and pepper

Place everything in a suitable baking dish and cook until the fish is opaque and flakes easily. The exact cooking time depends on the thickness and type of fish, so avoid relying on the clock alone. The appearance and texture of the fish are better indicators of when it’s ready.

5. Steaming: A Gentle Way to Cook Fish

Steaming is an excellent option when you want to keep things light and allow delicate seafood flavours to come through. Because the fish isn’t exposed directly to a hot pan or grill, steaming can help retain a soft, moist texture. It also gives you plenty of room to experiment with Asian-inspired flavours.

Try pairing steamed fish with:

• Ginger
• Spring onion
• Soy
• Coriander
• Lime
• Sesame

This method is especially appealing when you want a fresh, clean-tasting seafood meal rather than something heavily browned or fried.

6. Cooking Whole Fish: Don’t Be Afraid of It

Buying a whole fish might seem intimidating if you’re used to purchasing fillets, but it can be one of the simplest and most rewarding ways to prepare seafood. Whole fish can be baked, grilled or barbecued. One of the biggest advantages is that the bones and skin help protect the flesh during cooking, while also contributing flavour and moisture.

A simple whole-fish preparation

Ask your fishmonger to clean and prepare the fish for you.

Then:

1. Pat the fish dry.
2. Score the thickest parts lightly.
3. Season inside and out.
4. Add lemon, garlic or herbs to the cavity.
5. Brush lightly with oil.
6. Cook until the flesh is opaque and separates easily from the bone.

If you’re unsure which whole fish to choose, ask the team for advice based on how you plan to cook it.

7. Squid and Prawns: Don’t Overcook Them

Some seafood is especially unforgiving when overcooked.

Squid is a classic example. Cook it quickly over high heat or use a longer, slower cooking method. The awkward middle ground can result in a rubbery texture.

Prawns also cook quickly, making them ideal for fast dinners. Look for the flesh to become opaque and the texture to firm up as they cook. Once they’re done, take them off the heat rather than letting them sit in the pan.

How Can You Tell When Fish Is Cooked?

One of the biggest mistakes people make when cooking seafood is focusing too heavily on cooking time. Fish thickness, portion size, starting temperature and cooking method can all affect how quickly it cooks.

Instead, look for signs such as:

• Flesh becoming opaque rather than translucent
• Fish separating into flakes when gently tested
• A firm but still moist texture
• Seafood reaching an appropriate safe internal temperature

When in doubt, it’s better to check than guess. The goal isn’t simply to cook the fish. It’s to cook it just enough.

What Is the Best Way to Cook Fresh Fish?

The best cooking method depends on the fish you have in front of you.

A delicate fillet may be fantastic pan-fried. A firm fish may be excellent on the barbecue. A whole fish can be spectacular roasted or grilled, while prawns and squid are ideal for quick cooking. That’s why choosing your seafood based on how you intend to cook it can make shopping much easier.

Instead of walking into the fish shop thinking, “I need fish,” try thinking: “I’m making dinner on the barbecue tonight. What fish would you recommend?” Your fishmonger can then help you choose something suited to the job. At The Fish Factory, the seafood selection changes with the catch, and the business supplies everything from fin fish and crustaceans to molluscs and other seafood lines.

The Secret to Better Seafood? Start With the Right Catch

You don’t need complicated recipes or a cupboard full of exotic ingredients to cook excellent seafood. Start with good-quality seafood, choose a cooking method that suits it, keep the seasoning simple and pay attention while it cooks. That’s often enough. And because the daily catch can change, shopping for seafood can be an opportunity to try something new rather than buying the same fish every week. The Fish Factory’s team can help you choose seafood based on your preferred cooking method, meal and budget.

Find Your Next Catch at The Fish Factory

Ready to put your seafood cooking skills to work?

Visit The Fish Factory at 248–250 Grand Junction Road, Athol Park, and see what the day’s catch has brought in. The Fish Factory operates as both a wholesale and retail seafood outlet, with a broad range of fresh and frozen seafood and an ever-changing selection influenced by daily catches.

Whether you’re planning a quick weeknight dinner, a barbecue with friends or something a little more special, talk to the team about which seafood is best for the way you want to cook it.

Visit The Fish Factory today, explore the latest catch and take home the seafood for your next great meal.