How to Choose and Cook Fish & Seafood

Summer brings a bounty of produce—and at the top of the list are fresh fish and seafood. Whether you savor them at your favorite seaside taverna or prepare them at home, these nutrient-packed foods are surprisingly easy to cook. Follow these tips to ensure you buy the freshest catch and serve it simply and safely.

Choosing Fresh Fish

Eyes: Clear, bright, and bulging, not cloudy or sunken.
Flesh: Firm to the touch—press and it should bounce back immediately.
Gills: Bright red or pink, moist (not slimy).
Scales: Shiny and tightly attached; should not flake off easily.
Smell: Briny and fresh, never “fishy” or sour.
Storage: Always displayed on crushed ice, kept very cold.

Ocean Fish vs. Freshwater Fish

Ocean (saltwater) fish: Sardines, mackerel, herring (rich in omega-3 but smaller, lower mercury). Larger species (salmon, tuna) can carry more mercury—limit intake.

Freshwater fish: Trout, perch, carp, pike—abundant locally, great value, and very fresh.

Buying Seafood

Mussels & Clams: Shells tightly closed or close when tapped.
Shrimp & Prawns: Firm, translucent flesh; avoid pre-cooked (often rubbery).
Squid & Octopus: Bright eyes and firm texture; cook quickly on high heat or braise slowly.

Cooking Methods

To preserve omega-3 and delicate flavors, cook fish and seafood simply:

Steaming: Seals in moisture and nutrients.
Baking: Light oil, fresh herbs, lemon.
Grilling: Quick, high heat for flaky texture.

Classic Brine for Grilled Fish

Boil 1 L water with peppercorns, bay leaves, diced tomato, and chili for 5–10 min. Remove from heat, stir in chopped dill, then add grilled fish and a few garlic slices. Serve with polenta or fresh salad.

Quick Seafood Tips

Shrimp: Sauté 2–3 min each side in garlic-butter until pink.
Squid: Sear 1–2 min per side on high heat; overcooking makes it rubbery.
Octopus: Simmer gently 30–60 min until tender, then finish on the grill or pan.
Mussels: Steam in white wine and garlic until shells open (discard any that stay closed).

Essential Cookware & Tools

Steamer insert or covered baking dish (e.g. Emile Henry Papillote)
Cast-iron fish pan (for searing and oven finishing)
Grill pan with ridges (for perfect char)
Fish spatula, boning tweezers, and shellfish crackers