How To Cook Seafood

Cooking seafood at home

 

Certified sustainable seafood is a healthy protein option for you and the ocean too. In fact, many registered dietitians recommend you incorporate it into your meal rotation at least twice a week.

However, many people are intimidated to cook seafood at home; but with its quick cook time and light flavor, seafoods are easy to pan fry, oven roast, and throw on the bbq – all while adding your own personal touch.

The MSC is here to help answer your frequently asked questions about cooking seafood at home. Enjoy these tips and tricks and be sure to use MSC certified sustainable seafood options when cooking.

How do I incorporate ready-to-use seafood into my meals?

If you’re new to cooking with seafood, try to incorporate pre-cooked, canned, or smoked options into your meals by simply swapping them out as your go-to protein. Throw smoked salmon into a pasta, put it in a grilled cheese sandwich, or incorporate it as a garnish on your pizza. Canned seafood options – like tuna, salmon, mackerel, or even lobster – make quick and easy additions to salads and casseroles. Or, for a quick snack, simply grab a pouch of pre-mixed seafood and put it on a cracker or mix it into a dip.

 

How do I freeze and thaw seafood?

Frozen fish is an easy, shelf-stable way to pick up seafood and enjoy it later. Additionally, freezing seafood doesn’t reduce the nutritional content of fish; in fact, it seals in the freshness, so there is no degradation of nutrients.

 

How do I cook seafood?

There are many different methods for cooking seafood. Your preferred method may depend on what you are more familiar with when it comes to cooking other proteins, what texture you want the seafood to have, or the desired healthiness of the meal you are preparing.

 

How do I grill seafood?

When it comes to cooking seafood, searing it over hot coals or on an open grill adds a whole new dimension and flavor to your favorite dishes. Open flame cooking is not only the most exciting way to cook, it's the only method that's going to give your seafood a crispy charred coat, smoky flavor, and restaurant-cred grill stripes.

Grilling fish

Firm, robust fish stand up best to grilling. Halibut and swordfish are good candidates. More delicate types of fish, such as cod and salmon, can easily flake and fall through the grates, although with a little prep and care when cooking, most fish can be grilled.

 

Grilling Shellfish

Shellfish is just as easy, if not easier, to cook than fish on your backyard grill. In the case of lobster, crab, and shrimp, their built-in shell protects them from intense heat and prevents them from falling apart.

Squid and scallops meanwhile have hardy muscular textures that withstand heat well.

While grilling shellfish is simple, each type has different steps to follow. Read A Foodie's Guide: Five of the Best Shellfish for the Grill for a few simple steps to follow when grilling shellfish and enjoy sweet, smoky, and sensational meals.

 

Easy seafood recipes

It's time to get crafty in the kitchen! Check out this curated collection of easy-to-make dishes that feature MSC certified sustainable seafood.

Don't forget to share your recreations (and original fish dishes!) with the MSC on social media by using the hashtags #FeelGoodSeafood and #MSCbluefish.

Ingredients

Method

  • 2 cans MSC certified Sockeye Salmon (213 gram cans)
  • 2 tbsp soy sauce
  • 2 garlic cloves, crushed and diced finely
  • 1 tbsp ginger, peeled and grated
  • 1/4 cup green onions, finely diced
  • 2 tbsp lemon juice
  • 2 large eggs
  • 1/2 cup panko
  • 1/4 cup sesame seeds
  • vegetable oil for frying
  1. Open 2 cans of MSC certified salmon and drain all liquid
  2. In a large bowl, combine salmon, soy sauce, garlic, ginger, and green onions and combine
  3. Add lemon juice
  4. Add 2 eggs and mix until combined
  5. In a separate bowl, add panko and sesame seeds
  6. In a large cast iron pan, add oil and heat to medium/low heat
  7. Roll each fish cake and flatten to a small disc, coat with panko and sesame seed on both sides
  8. Pan fry each fish cakes, about 2 minutes on each side or until golden brown
  9. Serve with green onions, red chili peppers and garlic chili sauce as garnish if you like.
Find more details on this recipe here.

Joyce Leung

Joyce from Joyce of Cooking is a marketing and events manager by day and food blogger by night. Follow her for easy & tasty recipes and fun restaurant features on her blog!

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