How to Cook Fish and Seafood at Home

Fish and seafood can feel intimidating, yet they're among the quickest things to cook well. Here's how to buy them fresh and keep them tender in the pan.

Fast, healthy and less scary than you think

Plenty of home cooks get nervous about fish, but it's genuinely one of the easiest, quickest things to cook. The main rule is simple. Don't overcook it. Get that right and you're most of the way there.

Buying fish and seafood

Freshness matters more here than almost anywhere else in the kitchen.

Fresh fish should smell clean and of the sea, never "fishy" or of ammonia. The flesh wants to look bright and firm.
Frozen is often excellent, and frequently fresher than the "fresh" at the counter, because it's frozen at peak quality. Defrost it gently in the fridge.
Shellfish such as mussels and clams should be closed before cooking, or close up when you tap them.

The golden rule: stop early

Fish goes from perfect to dry in moments. It's done when it turns opaque and flakes easily under gentle pressure. Prawns are ready 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 you 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 and the fish is dry, and don't move it too soon. It releases naturally once it's seared.

Can I cook fish from frozen? Many fillets cook well from frozen; just add a few minutes. Pat them 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 get started? Browse our seafood recipes, or our salmon and prawn collections.