Cooking Fish Safely at Home: A Start-to-Finish Guide

Seafood not only tastes amazing, but provides great health benefits like omega-3s, vitamin B12, and protein. However, fish and shellfish do come with some safety concerns that we can’t ignore.

According to the Centers for Disease Control and Prevention (CDC), seafood causes a large number of foodborne illness outbreaks each year. In fact, fish and shellfish account for over 17% of all food poisoning cases in the U.S. Yikes!

The good news is that we can enjoy seafood safely at home by following some basic handling and cooking guidelines. In this article, I’ll provide a start-to-finish guide on how to prep, store, and cook fish properly. So just get to it – and NO FISHY BUSINESS (sorry – I couldn’t resist)

Selecting Your Seafood

Whole Fish

Just being close to whole fish can give you a lot of information about their freshness. Here’s what to take note of:

• Eyes: The eyes are often the most telling feature. They should be clear, bright, and full. Cloudy or sunken eyes can be an indicator of age or poor handling.
• Flesh: Gently press the flesh with your finger. It should be resilient enough that your indentation disappears quickly. If the flesh stays indented, it’s a sign the fish isn’t fresh.
• Gills: Lift the gill cover and look for bright red or pink gills. Brown or grayish gills are a no-go, and slime on the gills is a red flag for bacterial growth.
• Skin and Scales: The skin should be shiny and metallic, not dull. Scales should be intact and adhere tightly to the skin.
• Smell: A fresh whole fish should smell like clean water or just a hint of brine. A strong, offensive fishy odor indicates it’s past its prime.

Fillets and Steaks

When you’re looking at fish that’s already been cut into fillets or steaks, you can’t check the eyes or gills, but there are still reliable indicators of freshness:

• Appearance: The surface should be moist, without any drying or browning around the edges. The flesh should look vibrant and almost translucent, not opaque and dull.
• Texture: Much like whole fish, the flesh should be firm. If you can, give it the same gentle press test. It should spring back, not retain your fingerprint.
• Smell: A fresh fillet or steak should have only a mild fish smell. If it’s pungent or ‘off,’ trust your nose and pass on it.

Safety Labels

Keep an eye out for labels that indicate safety standards:

• “Best Aquaculture Practices (BAP)”: Indicates responsibly farmed seafood.
• “Marine Stewardship Council (MSC)”: Certified sustainable wild-caught fish.

Frozen Fish

Don’t overlook frozen options. They can be just as nutritious as fresh if they’ve been handled properly. Make sure the packages are free of ice crystals and frost, which could indicate they have been stored for too long or thawed and refrozen.

Storing Your Seafood

Once you’ve selected your fish, storing it correctly is crucial.

Refrigeration

Fresh fish should be cooked within 1-2 days max. Keep it in the coldest part of your fridge, at the bottom.

Freezing

If you need to store fish longer, freezing is your friend. The FDA recommends wrapping it tightly in plastic, foil, or moisture-proof paper and using it within six months for optimal quality.

Preparing Your Seafood

Cleanliness is next to godliness, especially in seafood prep! Wash your hands, surfaces, and all utensils with hot soapy water before and after handling raw fish.

Thawing Frozen Fish

If you’ve got a freezer full of fish and are wondering how to get it table-ready, you’re in the right place. Thawing frozen fish is not just about preserving its taste and texture—it’s also about keeping your meal safe from foodborne bacteria. Below are the safest and most effective ways to thaw your fish, ensuring it’s perfectly prepped for cooking.

Refrigerator Thawing:

How to do it:

1. Place the fish in its original packaging or a leak-proof bag.
2. Set the fish on a plate or a shallow dish to catch any drips.
3. Leave it in the refrigerator for 12 to 24 hours, depending on the size.

Key Points:

• Temperature: Keeps fish at a constant, safe temperature below 40°F.
• Even Thawing: Ensures the fish thaws evenly, crucial for cooking evenly.
• Advance Planning: Requires thinking ahead due to the longer thawing time.

Cold Water Thawing:

How to do it:

1. Seal the fish in a plastic bag, ensuring no leaks.
2. Submerge the bag in a bowl or sink filled with cold tap water.
3. Change the water every 30 minutes until the fish is thawed, which typically takes 1 to 2 hours.

Key Points:

• Sealed Bag: Prevents water from altering the fish’s texture and taste.
• Water Temperature: Cold tap water helps to thaw the fish quickly and safely.
• Diligence Required: Regular water changes are crucial to maintain a cold environment and prevent bacterial growth.

Cooking Fish

When it’s time to turn your thawed fish into a delicious meal, the way you cook it is as important as how you thawed it. Getting it just right ensures a meal that’s as safe as it is delectable. Here’s how to cook your seafood to perfection and recognize when it’s ready to be served.

Temperature Matters: The Precision Approach

How to Check:

• Invest in a good food thermometer.
• Insert the thermometer into the thickest part of the fish.
• Ensure it reads 145°F, the safe minimum internal temperature as recommended by the FDA.

Visual Cues: The Art of Observation

Even as you use a thermometer, keep an eye out for these visual signs that your fish is cooked:

• Opaque Color: Watch as the fish’s color shifts from a translucent raw state to an opaque, usually white or pinkish, fully cooked hue.
• Flakiness: At the end of cooking, test the thickest part with a fork. Cooked fish should flake easily but should still be moist.

Cooking Methods: Crafting the Perfect Dish

Each cooking method brings its own flavor and texture to your seafood. Here’s how to master them:

Baking

1. Preheat your oven to the temperature specified by your recipe.
2. Prepare your dish, whether it’s a glass dish or a sheet pan, by lightly oiling it to prevent sticking.
3. Bake the fish until it reaches an internal temperature of 145°F and meets the visual cues for doneness.

Grilling

1. Heat your grill to a medium-high heat. Clean grates are essential for a non-stick experience and to avoid contamination.
2. Grill the fish directly on the grates or use a fish basket. Close the lid to keep an even temperature.
3. Check for doneness both visually and by temperature.

Sautéing

1. Heat a pan with a small amount of oil over medium to medium-high heat.
2. Add the fish without overcrowding to ensure even cooking.
3. Cook until golden and the fish reaches the proper internal temperature.

Frying

1. Heat oil in a deep fryer or deep pan to the recommended temperature (usually between 350°F and 375°F).
2. Use a deep-fry thermometer to monitor the oil’s temperature.
3. Fry the fish until it’s golden brown, crispy, and cooked through.

Estimated Cooking Times

Here’s a handy table to guide you through the approximate cooking times for different methods, assuming a standard serving size of a fish fillet, about 1 inch thick:

Please note, these times can vary depending on the type of fish, its thickness, and your appliance’s specific characteristics. Always use a food thermometer to ensure your fish is cooked to a safe temperature.

Wrapping It Up

Approaching seafood with a food safety mindset ensures that you can relish your meals without the worry. From the moment you select your fish at the market to the time you store the leftovers, keeping food safety in mind is your key to a delicious and safe dining experience.

By integrating these practices into your cooking routine, you’ll be doing your part to lower the statistic of foodborne illnesses—one flaky, perfectly cooked fish at a time. So, heat up those pans, home cooks, and let’s make every fish dish both a culinary delight and a food safety success!