Poached, broiled, sautéed, or grilled. How do you like to cook your fish? Anyway you slice it and cook it, we here at Channel Fish Processing love it. Frozen or fresh, fish can make for an amazingly tasty and healthy meal any time of year. How do you cook fish? 

Eating fish regularly, at least once a week, may lower your risk of a number of health conditions, including heart disease, stroke, and depression. How you cook it can help bring out the flavor of the fish and the nutritional benefits. Here are three of our favorite ways to cook fish for your next fish dish along with a rating of how healthy the method is. 


Grilling and Broiling

Grilling and broiling fish are among the healthiest methods for any fish meal. Grilling and broiling are very similar cooking methods. They both involve applying dry heat to your food at very high temperatures. The main difference between the two methods is that grilling applies heat from below while broiling applies it from above. Both methods are a fast way to cook really tasty fish without adding any fats. These are great choices for any type of fish at any time of year. 

Grilling your fish will need to take place outdoors, but broiling can be done in any oven at any time. So choose your favorite fish fillet and get cooking!


Baking is one of the safest ways to cook fish, but thicker and oilier fish is ideal because it is less likely to dry out during cooking. Some studies have shown that baking fish causes less loss of omega-3 fatty acids than both frying and microwaving. 

Depending upon the thickness of your fish fillet, cook your fish at 450 degrees on a baking sheet for about 10 minutes per inch of thickness or until fish is done. Avoid the temptation to overcook, once you see that the fillet is getting flaky, it’s done. 

fish dish

Pan Frying or Sautéing

While any type of frying tends to add fat and lowers the amount of omega-3 fatty acids, it is a great way to add some flavor through healthy olive oils or other marinades. Overall, pan-frying is considered healthier than deep-frying due to the smaller amounts of oil it uses. Just be sure to use a healthy oil and/or marinade to offset the loss of nutrients during the cooking process. 

Fish is a healthy food that’s a great addition to any diet. Whether you choose grilling, broiling, pan frying, or baking your fish, you will enjoy the full flavor of the type of fish you have chosen. Check out our retail options for some of our favorite types and get cooking today.