5 Wholesome Ways to Prepare Fish

Ditch the butter and discover our five healthiest techniques for preparing fish. Whether baked, broiled, steamed, or poached, these methods will ensure your fish comes out tender and flavorful every time. Don't forget to explore our favorite fish recipes and tips for selecting the freshest fish.

1. Grilled Fish

Grilling fish requires attention, as it cooks quickly over an open flame. A 1-inch-thick fillet usually takes just a few minutes on each side. If the fillets are of uniform thickness, they might not even need flipping.

Brush the fish lightly with a neutral oil that has a high smoke point, like canola or grapeseed, or use nonstick cooking spray.
Place the fish near the edges of the grill, away from the flame. Let the fish cook undisturbed to prevent sticking.
Close the grill lid for faster cooking and to prevent the fish from drying out.
Start checking for color and doneness after a few minutes, once the fish starts to release some of its juices.
Flip the fish over when you see light grill marks forming.

Grilled Salmon | Photo by Meredith.

Salmon Grilled with Cilantro Sauce

Grilled Fish Recipes

2. Poached Fish

Poaching is a gentle cooking technique that works wonderfully for all types of seafood, particularly fin fish. This method helps retain moisture without overpowering the natural taste. To poach fish, you can use vegetable or chicken stock, or prepare a court-bouillon, a homemade broth made with herbs and spices.

Use a pan big enough to lay each piece of fish down flat.
Pour in enough liquid to just barely cover the fish.
Bring the liquid to a gentle simmer, and do not allow it to reach a boil.
If you see any bubbles coming up from the bottom of the pan, it's too hot — the liquid should "shimmer" rather than bubble. The ideal poaching temperature is between 165 and 180 degrees F (74 to 82 degrees C).
Gently simmer until the fish flakes easily with a fork.

Poaching Salmon | Photo by Meredith. By Meredith

Lemongrass and Citrus Poached Salmon
Poached Salmon
Poached Tuna Steaks
Pan-Poached Alaskan Salmon Piccata

3. Steamed Fish

Like poaching, steaming is a delicate cooking method that results in mild-tasting fish, often served with a vibrant sauce to enhance the flavor.

Rub the fish with spices, chopped herbs, ginger, garlic, and chile peppers to infuse flavor while it cooks.
Use a bamboo steamer or folding steamer basket wide enough for each piece of fish to lie flat.
Pour about 1½-inches of water into the pan.
Place the steamer over the water, cover the pot, and bring the water to a boil.
Begin checking the fish for doneness after 10 minutes.

Florn's Chinese-Style Steamed Fish | Photo by Erin.

Florns' Chinese Steamed Fish
China Moon Salmon
Steamed Tuna Fish
Chinese-Style Steamed Fish
Steamed Fish with Ginger

4. Broiled Fish

When grilling isn’t an option, broiling is the perfect alternative. This high-heat method is ideal for those who want a quick, easy preparation with tasty results. Broiling creates a beautifully browned crust while allowing you to control the heat precisely.

Place fish down flat on a broiler pan lined with foil.
Season the fish as desired.
Place under broiler and let cook for about 5 minutes.
Rotate the pan as needed for even browning.
Continue cooking until fish flakes easily with a fork.

How to Broil Salmon

Watch Chef John prepare a simple salmon dish with a flavorful miso and maple syrup glaze.

Get the recipe for Miso Maple-Glazed Salmon.

Yogurt-Marinated Salmon Fillets (Dahi Machhali Masaledar)

Delicious Halibut

Charbroiled Salmon

Quick Marinated Swordfish

Torsk (Cod Fillets)

5. Baked Fish

Baking fish gives you that crispy, golden texture of fried fish—without the added fat. However, just because it's baked doesn’t automatically make it healthy. Be cautious about how much butter, oil, mayonnaise, or cheese is included in the recipe.