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

  • 3 lbs MSC certified cod, cut into 2-inch cubes
  • 2 tbsp white vinegar
  • 2 tbsp honey
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • ¼ cup white onion, diced
  • 1 whole egg
  • 1 cup Panko crumbs
  • 2 tsp salt
  • Canola oil for frying
  • 1 cup thinly shaved Iceberg lettuce
  • Soft buns of your choice

Tartar Sauce

  • 1 cup mayonnaise
  • 1 cup finely chopped dill pickles.
  • 1 tbsp fresh dill, finely chopped
  • 1 tbsp fresh parsley, finely chopped
  • 1 tsp lemon juice
  • 1 tsp honey
  • 2 tbsp white onion, finely chopped
  1. In a food processor add the cod, white vinegar, honey, garlic powder, onion powder, diced white onions, egg and salt. Pulse until well combined. Transfer to a stainless steel bowl, cover and reserve in the fridge.
  2. To make the tartar sauce mix all ingredients in a bowl and set aside in the fridge. Sauce can keep for up to 1 week.
  3. Clean and dry the food processor and blitz the Panko crumbs until very fine.
  4. Line a cookie sheet with parchment paper. Using a 4 oz. ice cream scoop, press the fish mixture into a square mold or shape roughly into a square by hand. Cover well with Panko crumbs and set aside on the cookie sheet. When all your fish patties are prepared, keep in the fridge until ready to fry or bake.
  5. In a non-stick pan heat 2 tbsp of canola oil on medium-high heat.
  6. Fry each fish patty until crispy, about 3-4 minutes per side. Add more oil to the pan as needed.
  7. Assemble by placing a liberal amount of tartar sauce and Iceberg lettuce on the bottom bun, add the fish patty and top bun, then serve.

Chef Charlotte Langley

Charlotte Langley hails from PEI where she cultivated a ‘Maritime Chic’ style of cooking and a deep love for the oceans. She aims to nurture and inspire through food with consciously selected ingredients that celebrate season, terroir and the delicate ecosystems that sustain us. Constantly challenging herself and what it means to be a chef, Charlotte founded Scout Canning, North America's most trusted tinned fish company, and through her role as ambassador for the Marine Stewardship Council (MSC) she champions the importance of choosing seafood that is both sustainable and traceable.

See more from Chef Langley

Take a deeper dive

  • '{{item.Image.Title}}', {{item.Image.Artist}}, {{item.Image.Description}}