PERFECTLY COOKED FISH

With their delicate flesh and fresh sea-like taste, fish take us on a gustative journey and make the finest taste buds tingle. On top of being delicious, they are packed with healthy nutrients: they’re an excellent source of protein, omega 3, and are low in saturated fat and cholesterol.

To highlight them in your plate and vary your menu each week, follow this guide on the various cooking and prepping techniques.

In a pan

This is the ideal technique for quickly and simply cooking small whole fish, fillets, or steaks.

5 tips for pan-cooked fish

The must-have tool: a non-adhesive pan so that the fish doesn’t stick and you don’t have to use too much cooking fat.
The technique: heat fat (butter or oil) in a pan, and cook the fish over medium-high heat. Wait until fish is golden-brown, then flip. Calculate approximately 4 to 5 minutes per side for fish that’s 1-inch (2.5 cm) thick.
The fish is cooked once it is uniform in colour and its flesh flakes off easily with a fork.
Chef’s secret: fish is naturally salty, therefore it is recommended to season it with salt only after it’s cooked and once you’ve tasted it.
For thicker fish, once seared, place on a baking sheet (or leave in pan if it’s oven-proof) and finish cooking in the oven (preheated to 400°F (200°C)) for 10 minutes per 1-inch (2.5 cm) thickness.

In the oven

This is a great technique for cooking whole fish, steaks, and fillets using very little liquid and the seasoning of your choice. For maximum flavour, spoon the fish with its juices several times while cooking. Delicate-fleshed fish should be cooked en papillote.

3 techniques for cooking fish in the oven

On a baking sheet: place your fish and vegetables on the same baking sheet. Drizzle with olive oil and the seasoning of your choice. Cook uncovered in the oven (preheated to 400°F (200°C)) for about 10 minutes per 1-inch (2.5 cm) thickness, depending on cut.
A little something extra: on nights when you’re pressed for time, consider using pesto to enhance the flavours of your fish. Salmon with nut or arugula pesto, or pesto sole fillets are both great options!
En papillote: this technique consists of wrapping the fish, along with vegetables, seasoning, and a bit of white wine if you want, in aluminum or parchment paper. Place your packages in the oven at 350°F (180°C) for 20 to 25 minutes. Fish cooked en papillote retains all its moisture and flavour.
A little something extra: to enhance your dish’s flavour, serve the fish with a mixture of yogurt, capers, green onions, fresh herbs, or a spicier sauce made with yogurt, curry, and/or smoked paprika.
Under the broiler: arrange thin fillets on a baking sheet and place under the broiler, approximately 3 or 4 inches (7 or 10 cm) from the element, and cook 3 to 4 minutes. Move thicker pieces (1 to 2 inches (2.5 to 5 cm)) slightly farther away from the broiler and cook for about 8 minutes. Whole fish should be cooked approximately 10 minutes per 1-inch (2.5 cm) thickness.
A little something extra: this technique results in fish that is both tender and crispy. To caramelize your fish, cover it with a sauce made with honey, maple syrup, orange juice, or orange marmalade.

On the BBQ

The grill isn’t reserved just for meat! Grilling whole fish, firm fillets, and fish en papillote are all delicious options. If you’re short on time, head to your IGA’s fish and seafood counter and discover our vast selection of ready-to-cook options, marinated with top-quality ingredients you’re sure to love.

5 tips for cooking any type of fish on the BBQ

Delicate-fleshed fish: cook them en papillote over indirect heat; you can watch Ricardo’s video for inspiration (available in French only).
Firm-fleshed fish, skin on: place them on a well-oiled grill, skin-side down. Season, then flip halfway through, being careful to unstick the skin from the grill.
Firm-fleshed fish, skin off: these can be cooked directly on the grill, as long as the grill is well oiled. You can also place the fillets on a sheet of aluminum paper and cook over indirect heat.
Firm-fleshed fish skewers: marinate them 30 minutes prior to cooking for added flavour. Carefully flip once nicely charred.
Whole fish: brush with oil, season with salt and pepper, and stuff with lemon slices, red onions, or fresh herbs. Place diagonally on the grill and flip halfway through, once skin is golden and crispy (about 6 to 8 minutes).

Fishes and seafood cooking guide

Fish

Types	Oven temperature	Approximate cook times	Approximate cook times (min/cm)	Approximate cooking times (min/in.)
Salmon fillet	200˚C (400˚F)	-	5–7	10–15
Haddock fillet	200˚C (400˚F)	-	5–7	10–15
Cod fillet	200˚C (400˚F)	-	5–7	10–15
Sole fillet	200˚C (400˚F)	-	5–7	10–15
Walleye fillet	200˚C (400˚F)	-	5–7	10–15
Nile perch fillet	200˚C (400˚F)	-	5–7	10–15
Steelhead trout fillet	200˚C (400˚F)	-	5–7	10–15
Rainbow trout fillet	200˚C (400˚F)	-	5–7	10–15
Mahi-mahi fillet	200˚C (400˚F)	-	5–7	10–15
Tilapia fillet	200˚C (400˚F)	-	5–7	10–15
Halibut fillet	200˚C (400˚F)	-	5–7	10–15
Snapper fillet	200˚C (400˚F)	-	5–7	10–15
Parrot fish fillet	200˚C (400˚F)	-	5–7	10–15
Grouper fillet	200˚C (400˚F)	-	5–7	10–15
Pangasius fillet	200˚C (400˚F)	-	5–7	10–15
Barramundi fillet	200˚C (400˚F)	-	5–7	10–15
Monkfish fillet (anglerfish)	200˚C (400˚F)	5–7	10–15	-
Salmon brochette	200˚C (400˚F)	12–15	-	-
Tuna brochette	200˚C (400˚F)	12–15	-	-
Blue marlin brochette	200˚C (400˚F)	12–15	-	-
Stuffed salmon tournedos (2.5 cm or 1 in. thick)	200˚C (400˚F)	15–20	-	-
Salmon roast (700–800 g or 1½–1¾ lb.)	200˚C (400˚F)	30–35	-	-
Stuffed salmon fillet portion (250 g or 8 oz.)	230˚C (450˚F)	20–25	-	-
Salmon steak	230˚C (450˚F)	-	5–7	10–12
Halibut steak	230˚C (450˚F)	-	5–7	10–12
Swordfish steak	230˚C (450˚F)	-	5–7	10–12
Tuna steak	230˚C (450˚F)	-	5–7	10–12
Blue marlin steak	230˚C (450˚F)	-	5–7	10–12
Tilefish steak	230˚C (450˚F)	-	5–7	10–12
Mahi-mahi steak	230˚C (450˚F)	-	5–7	10–12
Grouper steak	230˚C (450˚F)	-	5–7	10–12
Grey seabream (common pandora) 375 g (¾ lb.)	180˚C (350˚F)	15–20	-	-
Smelt 10–20 g	180˚C (350˚F)	10–12	-	-
Whole trout 375 g (¾ lb.)	180˚C (350˚F)	15–20	-	-
Whole snapper 450 g (1 lb.)	180˚C (350˚F)	20–25	-	-
Whole gilthead seabream 450 g (1 lb.)	180˚C (350˚F)	20–25	-	-
Whole mackerel 450 g (1 lb.)	180˚C (350˚F)	20–25	-	-
Whole seabass 450 g (1 lb.)	180˚C (350˚F)	20–25	-	-

Seafood

Types	Oven temperature	Approximate cook times	Approximate cook times (min/cm)	Approximate cooking times (min/in.)
Sea scallops (U-10 caliber)	200˚C (400˚F)	7–10	-	-
Scallop brochette, 10–20	200˚C (400˚F)	6–8	-	-
Salmon and U10 scallop brochette	200˚C (400˚F)	10–12	-	-
Small shrimp, 31–40	200˚C (400˚F)	2–3	-	-
Medium shrimp, 16–20 and 26–30	200˚C (400˚F)	4–6	-	-
Jumbo shrimp, 8–12	200˚C (400˚F)	8–10	-	-
Lobster tail (300 g or 10 oz.) cut in half	190˚C (375˚F)	10–12	-	-
Crawfish tail (300 g or 10 oz.) cut in half	190˚C (375˚F)	10–12	-	-
Crawfish tail (600 g or 20 oz.) cut in half	190˚C (375˚F)	18–20	-	-