With summer around the corner and seafood in abundance at the farmers market, now is the perfect time to brush up on how to choose and cook fish. This season you’ll find both fresh and frozen options from H & H Fresh Fish Company (Aptos Farmers Market), La Marea by the Sea (Monterey Farmers Market), and MIF Seafood (Aptos, Carmel, and Monterey Farmers Markets).
According to Andrew Cohen, our Market Chef in Residence, there are two golden rules to remember: (1) Fresh! and (2) “Eight minutes to the inch.”
How to Choose Fresh Fish
When buying fish, trust your senses. Fresh fish should smell like the sea—clean and briny, but never “fishy.” Look for flesh that is firm and tight-grained. Avoid fish that appears watery, mushy, or has gaps in the grain.
If you’re buying a whole fish, check that:
- Eyes are clear and full, not shriveled.
- Gills look clean and bright.
- Skin is shiny, not dull.
- Flesh springs back when touched instead of leaving a dent.
Also, avoid fish that’s been “top-iced” directly on the flesh—this can dent the meat and make it soggy. Remember: fish are waterproof on the outside, not the inside.
Cooking Fish
The tried-and-true guideline is “eight minutes to the inch.” Whether you’re roasting, broiling, pan-searing, or poaching, fish generally cooks in eight minutes per inch of thickness.
- A 1 ½-inch thick piece of salmon takes about 12 minutes.
- Sole fillets, around ¼–½ inch thick, may cook in just 6–8 minutes.
- Swordfish or tuna steaks, usually 1 inch thick, cook in 8 minutes (add a minute or two if you like them more well-done).
This timing assumes an oven set to 400°F or pans heated over medium-high. If poaching, keep the liquid at a bare rolling simmer. Delicate, thinner fish fillets benefit from gentler heat so they don’t fall apart.
Example: Seared Salmon with Salsa Verde
- 2 salmon fillets, about 6 oz. each, skinned
- 10-inch skillet, heated over medium-high
Season fillets with salt, pepper, and (optional) garlic powder. If using fresh garlic, rub it on and then wipe off before cooking to prevent burning. Add a squeeze of lemon if you like.
Place salmon in the pan, skin-side up. Watch as the color shifts where the fish contacts the heat.
After 8 minutes, give the pan a gentle shake and nudge the fish with a thin spatula—it should release easily. Flip and cook for 4 minutes more. Plate and top with salsa verde.
Alternate method: Cook for 4 minutes in the pan, then transfer to a 400°F oven for 8 minutes without flipping. This yields a crisp top and tender flesh—still following the “eight minutes to the inch” rule.
Final Tip
Think of this method as a reliable guide, not a strict law. Pay close attention the first few times, then adjust to taste and texture. Soon enough, perfectly cooked fish will be second nature.
RECIPES: Click here for seafood recipes.
