How to Cook Fish and Seafood at Home

Fast, healthy and less scary than you think

A lot of home cooks are nervous about fish, but it's actually one of the easiest, quickest things to cook. The main rule is simple: don't overcook it. Master that and you're most of the way there.

Buying fish and seafood

Freshness matters more here than almost anywhere else.

• Fresh fish should smell clean and of the sea, never "fishy" or of ammonia. The flesh should look bright and firm.
• Frozen is often excellent and frequently fresher than "fresh" at the counter, since it's frozen at peak quality. Defrost gently in the fridge.
• Shellfish like mussels and clams should be closed (or close when tapped) before cooking.

The golden rule: stop early

Fish goes from perfect to dry in moments. It's done when it turns opaque and flakes easily with gentle pressure. Prawns are done the instant they turn pink and curl into a loose C. Because it cooks so fast, have everything else ready before the fish hits the pan.

Five ways to cook fish and seafood

Pan-fry. A hot pan and a little oil give a crisp skin in minutes. Pat the fish dry first.

In a stew. Gentle simmering keeps fish tender and builds deep flavour, as in a Portuguese fish stew.

With pasta. Seafood and a glossy, garlicky sauce are a perfect match, like Chilli prawn linguine.

In soup. Poached briefly in a fragrant broth, seafood stays plump, as in a Prawn and fennel bisque.

Salted and cured. Traditions like salt cod and saltfish turn preserved fish into something special.

Quick answers

How do I stop fish sticking to the pan? Make sure the pan is hot, the fish is dry, and don't move it too soon, it releases naturally once seared.

Can I cook fish from frozen? Many fillets cook well from frozen; just add a few minutes. Pat dry first.

How do I know prawns are done? They turn pink and opaque and curl loosely. Pull them off the heat straight away.

Ready to dive in? Browse our seafood recipes, or our salmon and prawn collections.