Cooking Whole Fish Tips, Tricks and Methods

How good does this baked flounder look?

Cooking a whole fish can result in a more flavourful dish compared to that of fillets. That’s mainly because the bones and head add natural flavour during cooking. The whole fish creates a variety of textures from the different parts of the fish, may these be the crispy skin or the flaky meat. 

Furthermore, whole fish are more cost-effective than pre-cut fillets. You get the satisfaction of preparing everything yourself, minimising waste and maximising flavour. So, are you ready to learn how to cook a whole fish?

Selecting and Preparing Your Whole Fish

Choosing the right fish

What’s your favourite fish? Popular options for baked or roast fish include mild-flavoured species like barramundi (Asian sea bass) or slightly richer options like salmon. Each type of fish boasts its own unique taste profile.

Talk about whole-cooked fish, barramundi is one of your best options.

Think about the size of the fish as well. A good rule of thumb is to allow at least 200g of fish per person. This ensures everyone gets a satisfying portion. 

The most crucial factor when choosing the right fish is freshness. This is what separates a delicious meal from a fishy disaster. Look for fish with bright, clear eyes, firm flesh that springs back when pressed gently and a pleasant, clean ocean smell. Avoid fish with cloudy eyes, dull flesh or a strong fishy odour.

Buying and storing your fresh fish

Your local fishmonger is a great place to start. They often have a wider selection than grocery stores. But do you know which one typically offers the most selection? Online seafood marketplaces. 

Ordering from an online retailer is also a smart choice if there’s no physical fish market in your area. The best ones, like Manettas Seafood Market, have a team of experts who can guide you in choosing the freshest catch (more on online seafood markets later).

No matter where you buy your fish, be sure to ask when it was caught. Ideally, you want fish that was caught within the last day or two. Once you get your fish home, store it on a bed of ice in the refrigerator for up to two days.

Preparing your fish for cooking

Before you get to cooking, prepare your fish the right way. You’ll need a sharp knife, a cutting board and, optionally, kitchen shears. Here’s a quick rundown of the cleaning process:

1. Gutting: Make a shallow incision along the fish’s belly from vent to head. Carefully remove the internal organs.
2. Gills and fins: Use your shears or knife to remove the gills and fins.
3. Rinsing: Give the fish a thorough rinse with cold water inside and out.
4. Scaling (optional): Some fish have minimal scales. If your fish has tougher scales, you can scrape them off with the back of your knife before rinsing again.

Best ways to cook this Tasmanian salmon? See below. Best ways to eat fish? Up to you!

Cooking a Whole Fish: Best Methods

Baking

Baking is a fantastic method for cooking a whole fish because it’s simple and yields moist, flavourful results. Here’s how to cook a delicious baked whole fish:

1. Prep the fish: Pat your fish dry with paper towels. This helps achieve deliciously crispy skin. Lightly score the skin (make shallow diagonal cuts) across the top of the fish. Doing so will allow the heat to penetrate the skin and keep it from becoming rubbery. Season the fish generously inside and out with table salt and pepper.
2. Add flavour boosters: Stuff the cavity of the fish with fresh herbs like rosemary or thyme and a few lemon slices. Lemon adds a bright citrus flavour and helps keep the fish moist while cooking. You can also experiment with other aromatics like garlic cloves or thinly sliced shallots.
3. Observe ideal bake time and temperature: Preheat your oven to high heat. The exact baking time will depend on the size and thickness of your fish. A good rule of thumb is to allow fish in the oven for 10-12 minutes per inch of fish thickness.

Check it’s cooked: To ensure your fish is perfectly cooked, insert an instant-read thermometer into the thickest part of the fish (not touching the bone). The internal

1. temperature should reach 63°C for safe consumption. Alternatively, gently test the flesh with a fork. If it flakes easily, it’s done.
2. Rest: Once the fish is cooked through, take it out of the oven and transfer it to a serving platter. Let it rest for 5-10 minutes before serving. This allows the juices to redistribute throughout the fish meat, resulting in a more moist and flavoursome whole-baked fish.

Get this sand flounder fish in the oven for tonight’s dinner party.

Pan-searing

Are you using fish with firm flesh like salmon? Pan-searing is a great option. Here’s how to achieve a restaurant-worthy sear:

1. Heat the pan and use the right oil: Heat a heavy-bottomed pan (cast iron is ideal) over high heat. Choose a cooking oil with a high smoke point, such as avocado oil or grapeseed oil.
2. Sear: Once the oil is shimmering hot, carefully place your fish skin-side down in the pan. Don’t move it for a few minutes to allow a nice golden brown crust to form. Once the skin is crispy, gently flip the fish and cook for another 2-3 minutes on the other side or until cooked through.

Deglaze the pan: After removing the fish, there might be delicious browned bits stuck to the bottom of the pan. Don’t waste them! To create a flavourful sauce, deglaze the pan

1. with a splash of white wine, lemon juice or even chicken broth. Scrape up the browned bits with a wooden spoon and simmer for a minute or two until slightly reduced.

Grilling

How about adding a smoky flavour to your whole fish? Cooking fish on the grill is the answer. Here’s what you need to do:

1. Prep the grill: Preheat your grill to high heat. Brush the fish lightly with olive oil to prevent sticking.
2. Get to grilling: Once the grill is hot, carefully place the fish on the grates. Grill for a few minutes per side, using a wide spatula to gently turn the fish and avoid tearing the delicate flesh. The total cooking time will depend on the size and thickness of the fish.
3. Serve: Grilled whole fish pairs beautifully with a variety of sides. You can throw in some grilled vegetables like zucchini and peppers, a simple lemon-herb couscous or a fresh chopped salad.

The whole snapper is perfect on the grill!

Poaching

Considered the gentlest cooking method, poaching is ideal for delicate fish like cod. These are the steps to cook fish by poaching:

1. Get right to it: You can poach your fish in a court-bouillon (a flavourful broth made with water, herbs and vegetables) or a simple broth.
2. Maintain a simmer: Bring your poaching liquid to a simmer, not a boil. Gently lower your fish into the simmering liquid and cook for a few minutes per inch of thickness or until the flesh is opaque and flakes easily with a fork.
3. Ensure a perfectly poached fish: Perfectly poached fish should have moist, flaky flesh and a clean, delicate flavour. It’s a healthy and scrumptious way to enjoy the mild taste of delicate white fish.

Big eye perch is a white-fleshed fish that’s great for poaching and baking.

Roasting

Roasting fish is similar to baking but uses slightly higher heat, which can create a beautifully browned crust on the exterior while keeping the interior moist. Here’s how to achieve a perfectly roasted fish:

1. Preheat the oven: Make sure to use high heat, typically around 230°C.
2. Season generously: Season fish with salt, pepper and your desired herbs.
3. Start and check: Roast the fish for 10-12 minutes per inch of thickness or until the internal temperature reaches 63°C for safe consumption. Check for doneness by inserting an instant-read thermometer into the thickest part of the fish (not touching the bone). Alternatively, the flesh should flake easily with a fork.
4. Rest: Once cooked through, remove the fish from the oven and let it rest for 5-10 minutes, allowing the juices to redistribute. Until then, your whole roasted fish is ready to be served.

Flavour Boosters and Sides

Marinades

Citrus-based marinades with lemon juice and herbs like rosemary or thyme are a classic choice. For a bolder Asian-inspired twist, try a marinade with soy sauce, ginger and garlic.

The marinating time will depend on the thickness of your fish. For thinner fish, 30 minutes is sufficient. For thicker options, you can marinate for up to 2 hours for maximum flavour infusion. Just be sure to remove the fish from the marinade and pat it dry before cooking to achieve crispy skin.

Stuffings and seasonings

Stuff the cavity of your whole fish with fresh ingredients to add yet another layer of flavour. Classic stuffing options include lemon slices, a few sprigs of parsley or dill and aromatic vegetables like thinly sliced onions or fennel.

Side dishes

Complement your delicious, whole fish with simple yet appetising side dishes. Roasted vegetables like asparagus, broccoli, or Brussels sprouts are healthy and easy to prepare alongside your fish. Fluffy white rice, chopped vegetables, and herbs are another great option.

For a lighter accompaniment, consider a simple lemon-dressed salad with fresh greens, cherry tomatoes and a light vinaigrette.

Should You Buy Whole Fish Online?

Earlier, we discussed online seafood marketplaces, which are an excellent source of fresh whole fish. But is ordering seafood online really a good idea?

Well, people can get really busy, and online seafood marketplaces offer the convenience we need. Many online retailers now offer fresh, high-quality whole fish delivered straight to your door. This eliminates the need to visit the grocery store and allows you to choose from a wider variety of fish than what might be available locally.  

Ready to Cook a Whole Fish?

If you want to whip up an impressive dish, you need to start somewhere, and in this case, that somewhere is a fresh whole fish. Fortunately, you can now order online via Manettas, one of the leading and most trusted online seafood marketplaces in the country. 

Follow our easy order scheme, and you’ll be cooking a whole fish just the way you like it. Contact us if you have any enquiries!