Cooking Suggestions

To prepare for cooking, pat dry the fillet or whole fish with a paper towel to remove all moisture. It is important to use good quality oil such as macadamia or light olive oil. Seasoned flour can be made by simply adding salt and pepper to plain flour or spice up a little by adding some curry powder (masala mix) or Tuscan herb mix (available from most supermarkets). Coating suggestions can be breadcrumbs mixed with seasoning, parsley, and a little parmesan.


Oven Baked

  1. Heat oven to 180-200 degrees Celsius
  2. Rub whole fish or fillet with small amount of good quality oil or brush with a little melted butter, sprinkle with seasoning and freshly squeezed lemon juice
  3. Alternatively make a parcel by placing whole fish or individual fillet on tin foil that has been lined with baking paper smeared lightly with oil, sprinkle over seasoning and freshly squeezed lemon juice, seal package by folding over top edges
  4. Cooking time depends on thickness of whole fish (20-40 minutes) or fillet (4-8 minutes)

Ideal for Monkfish, Turbot, Flounder, Sole



  1. Melt combination of a small amount of butter and good quality oil over medium heat
  2. Crumb coat or lightly dust fillet with flour and seasoning. 
  3. Depending on fillet thickness, 1-3 minutes each side (thick fillets may take longer)
    If pan-frying fillet with skin on, sear skin side first for 1-3 minutes to seal, then turn and cook a further 2 minutes depending upon size and thickness of the fillet.

Ideal for Gurnard, Tarakihi, Blue Cod, Skate Wings



  1. Heat grill or BBQ to high temperature
  2. Brush fish and hotplate with oil, season (or marinade for 30 mins prior to grilling)

Ideal for thick fillet or whole fish



  1. Bring water or stock and seasoning to boil. Lower heat to simmer and place fish fillets in liquid (fish doesn’t need to be completely covered).  If using whole fish, place in cold water and simmer
  2. Lightly poach depending on size and thickness of fillet
  3. Liquid is ideal to be used for a sauce or it can be frozen and used in chowder.

Ideal for Salmon or Blue Cod



  1. Place fillet in glass container, sprinkle with seasoning and freshly squeezed lemon juice  Vegetables such as leeks, tomatoes or spinach can also be added
  2. Cover with plate and cook on Medium power for 1-5 minutes


  1. To marinade, place fish in a glass container, pour over marinade, cover dish and refrigerate for no longer than 30 minutes.
  2. Plain milk can enhance the texture and flavor of some fish, particularly Elephant.  Place the fillets in a glass dish, cover with milk and refrigerate for no longer than 30 minutes.  Drain and pat dry with a paper towel before coating the fillets then cooking.
  3. Raw fish dishes can be marinated over night in the refrigerator.

Do not overcook any fish otherwise it will be dry – it is preferable to undercook to enhance flavor and texture.

Further instructions and information can be obtained


Some recipe images above have been used courtesy of © New Zealand Seafood Industry Council Ltd