Common Mistakes When Cooking These 13 Types Of Fish, According To Experts

Thankfully supermarkets mean the majority of us don't need to land a catch of the day, and with hundreds of different types available in the United States alone, it's never been easier to enjoy fish.

As well as being an important source of omega-3 fats — which are great for heart health — fish is packed with selenium and vitamin D, and many have little saturated fat. Although shrimp regularly heads the list of the most popular seafood eaten in the U.S., fish including Alaskan pollock, salmon, and pangasius are also among the top 10. 

Many households stick to canned fish, including tuna and sardines, but for home cooks willing to serve up fresh fish, there are lots of questions: Does cod need more care than catfish? Does every filet need flouring? Does it matter if the skin is soggy? We drafted in expert help. Chef Richard Sandoval of Richard Sandoval Hospitality, Alisha Lumea, vp of marketing and brand strategy at Wulf's Fish, and Rena Awada, owner and head chef at Healthy Fitness Meals look at the most common mistakes when cooking 13 types of fish.

All three experts agreed that the most common mistake we make with this delicate, delicious fish is overcooking it. According to Alisha Lumea, Wulf's Fish, salmon is incredibly versatile and can handle a wide range of cooking methods, with the exceptions of frying and soups. "The fat content is a bit too high to suit either method. If you're cooking salmon in the pan or the oven, the only way you can go wrong is to overcook it," she said.

"Salmon should be cooked until just opaque in the center to retain its natural moisture and buttery texture," said chef Richard Sandoval. He reminded home cooks to pat the skin dry before cooking to ensure it gets crispy. "I always recommend starting with a hot, well-oiled pan and letting the skin side cook undisturbed for a few minutes," he added.

Rena Awada, owner and head chef at Healthy Fitness Meals, had this advice: Keep an eye on how long the filet is on the heat. "Salmon will continue to cook a little even after you take it off the heat, so if you wait until it looks fully done while in the pan [or] oven, it'll likely end up dry." She said to remove it when the center was still slightly translucent and the fish would finish cooking as it rests.

Canned tuna can be great when elevating a simple salad but anyone who has tasted the fresh kind knows there's a world of difference between the two. For Richard Sandoval, Richard Sandoval Hospitality, when it comes to fresh tuna, less is definitely more, and it doesn't need cooking through: "High-quality tuna is best enjoyed rare to medium-rare to preserve its delicate flavor and meaty texture." Another error is over-seasoning: "Tuna's natural taste shines with just a touch of salt and perhaps a brush of soy or citrus."

Chef Rena Awada of Healthy Fitness Meals, agreed that fresh tuna is best served after having been seared on the outside but remains rare to medium-rare in the center. "Otherwise, it turns dry and tough," she said. "Use high heat for a quick sear (about 1-2 minutes per side), and let the inside stay pink for the best texture and flavor."

And Alisha Lumea, Wulf's Fish, gave home cooks a completely different direction: "Don't cook it at all! A nice piece of fresh tuna is best consumed raw, sliced thin and dressed with your best olive oil and a little sea salt." For home cooks who insisted on cooking it, she recommended searing the tuna quickly on all sides and leaving the inside not quite cooked through.

If you prefer fish on the thicker, steakier side, then it's worth adding swordfish to your shopping list. Like lots of other fish, it's a great source of niacin, vitamin B12, and selenium, as well as a healthier protein alternative to red meat. Swordfish has established a solid fan base in the United States, where between 33 and 55 million pounds are eaten every year. 

When looking for swordfish, it's important to know that it's fresh. A good indicator is to check the dark meat on a steak: If it looks pink, it's good to go. If it appears brown, it's older and possibly not worth buying. Swordfish will keep for three to four months in a freezer if tightly wrapped, but beyond that point it's definitely past its prime. 

Different from steak-like fresh tuna, which is best enjoyed medium rare, Alisha Lumea, vp of marketing and brand strategy at Wulf's Fish, recommends cooking swordfish all the way through. "Because it doesn't flake apart when cooked, it's a great choice for grilling," she said. "If you're worried about keeping the fish moist, another great way to use swordfish is in curries or seafood stews, like a classic San Franciscan cioppino." Note: Swordwish (like other types of fish) can contain methylmercury higher than FDA limits — especially for nursing mothers, young children, and women who are pregnant or might become pregnant. 

This fish is so popular, the United States and more than 135 countries commercially farm tilapia – also known as Hawaiian sunfish and St. Peter's Fish – to meet consumer demand. To get the best out of this sweet, flaky fish, all three experts urged home cooks to use bold flavors. "Tilapia is very mild, so this is a fish to rub with spices before cooking. Otherwise, it may be underwhelming," said Alisha Lumea of Wulf's Fish.

"If you don't add enough seasoning or a good sauce it can end up tasting bland. Use bold spices, citrus or a flavorful marinade to bring out the best in this light, flaky fish," suggested Rena Awada of Healthy Fitness Meals.

Richard Sandoval, Richard Sandoval Hospitality, pointed out the delicacy of this lean fish and warned that it can easily become dry and flavorless if overcooked. Echoing Lumea and Awada, he said: "Many home cooks also overlook the importance of seasoning — because tilapia is so mild, it benefits from bold flavors, marinades, or a punchy sauce. Cooking it gently and using moist cooking methods like steaming or poaching can help maintain its tenderness."

Anyone who has ever sunk their teeth into a crispy, beer-battered filet of cod will know why this white fish is beloved on both sides of the Atlantic. But, as with so many fish types, there are pitfalls to cooking it. One of the biggest is rough-housing the fish while cooking. Rena Awada, Healthy Fitness Meals, said: "Cod can break apart easily because it's delicate, and if you flip it too often [or] move it around too much, it can fall apart." She suggested letting the cod cook undisturbed for a few minutes on each side, and using a wide spatula to flip it gently to ensure a perfect, flaky texture.

Chef Richard Sandoval also supports the light touch with cod and said flipping it too early can be disastrous. To prevent it from falling apart, he encouraged home cooks to let it develop a nice crust before turning. "Overcooking cod can also make it rubbery," he said. "I suggest cooking it until just firm to the touch. Using a coating or batter can help lock in moisture while adding texture."

For Alisha Lumea, vp of marketing and brand strategy at Wulf's Fish, cod was different to salmon or tuna, which are delicious raw or very lightly cooked. "Cod is a fish that you want to cook all the way through, but not so long that it dries out and gets tough," she said, adding that one way to determine if a filet is cooked is if the fish's flakes start to separate.

Monkfish, also known as American angler or goosefish may be one of the most unappealing-looking fish, but its firm, meaty tail flesh has been dubbed 'poor man's lobster'. Ugly it may be, but monkfish is also packed with vitamins B6 and B12, phosphorus, and selenium, making it another healthy food option. 

Alisha Lumea, Wulf's Fish, is definitely a fan. "Monkfish is firm and doesn't flake apart in cooking, so you can do things with it that you can't with another white fish, like slice it into medallions that can be coated in flour and spices and pan-fried," she said. Monkfish is also incredibly versatile — it can be poached, sautéed, grilled, and broiled, while Lumea added: "It's great baked with a sauce or simmered in soups, stews and curries." However you choose to cook it, be aware that monkfish is very lean, and can be easily overcooked, leading to a dry or rubbery texture.

This fish has caused headaches for restaurant diners as sometimes they don't get the snapper they have ordered. Home cooks who can get their hands on the real thing face one or two problems to avoid before enjoying their meal. "One common issue with snapper is not scoring the skin before cooking, which can cause it to curl up in the pan," said chef Richard Sandoval of Richard Sandoval Hospitality. He also warned that overcooking was a pitfall: "Snapper should be cooked until just opaque. It pairs beautifully with bright, citrusy flavors that complement its natural sweetness."

Rena Awada of Healthy Fitness Meals also encouraged people to score the fish before cooking. "Snapper has a thick skin that can shrink and curl up if you don't score it first, which makes it harder to cook evenly," she said. "Lightly scoring the skin with a few shallow cuts helps it stay flat and crisp up properly while cooking. Plus it allows seasoning to get deeper into the fish, giving you even more flavor."

Aside from scoring the skin to prevent it from curling, Alisha Lumea, vp of marketing and brand strategy at Wulf's Fish, had a handy tip for newcomers to snapper. "Cook filets skin-side down to crisp them up and then flip the fish, shut off the stove, and let the heat of the pan cook it through."

Not to be confused with pollack, which is caught in the Atlantic, rather than the pollock's Pacific, fans of McDonald's Filet-o-Fish will be familiar with Alaskan pollock, as it's the only type used in the popular sandwich. Pollock also makes up the surimi used in imitation crab meat, but this fish is a flavorful meal in its own right — as long as it's not overcooked.

"Pollock is a lean fish that cooks quickly," said chef Richard Sandoval. "People often treat it like a thicker fish and forget how delicate it is, which can lead to dryness. I always recommend cooking it at a moderate temperature and pulling it off the heat just before it flakes easily."

Rena Awada, Healthy Fitness Meals, also suggests: "If baking, cover it with a little butter or sauce to keep it moist and flavorful." Pollock will also benefit from lots of seasoning and even sauce. 

Also known as river cobbler or swai, this delicious freshwater catfish is mainly farmed in South East Asia. However, it has gained a bad reputation thanks to stories that it's full of nasty chemicals left over from the Vietnam War and feeds mainly on garbage in the Mekong River. The former is more to do with perception, researchers have said, while feeding rules were tightened in 2017, Vietfish Magazine reported. 

In fact, many seafood lovers and chefs regard the pangasius as a culinary superstar: Although it has lower levels of omega-3 than some oilier types, it contains lots of vitamins and minerals that are good for us. It's a versatile fish, though there are a few things to keep in mind to get the best out of it. "Pangasius can have an earthy undertone, it's important not to skip an acid component like lemon or lime to brighten the flavor," said chef Richard Sandoval.

He also warned against overcrowding the pan when cooking pangasius fillets. "This fish releases a good amount of moisture, so when it's packed into the skillet, it steams instead of sears, resulting in a mushy texture," he warned. "To get that nice, golden crust, give each fillet space and pat them dry before cooking."

Another form of catfish that has suffered from rumors linked to the Mekong Delta is the basa, also known as Pangasius bocourti. Like the pangasius, basa is a low-oil fish and a great source of protein, with a milder, sweeter flavor than the channel or blue catfish found in the United States. It's also flexible, perfect for a range of curries and fishcakes, or simply dredged in seasoned flour and pan-fried. Home cooks looking to give this fish a whirl but who are concerned about quality or contamination, should get to know their local fishmonger to ensure they buy a good product.

Chef Richard Sandoval is a fan of basa, and has plenty of advice on avoiding potential mistakes. "Basa is similar to Pangasius but slightly fattier, which makes it more forgiving," he said. "Still, many home cooks use high heat, thinking it will crisp up quickly — but that can cause the fish to break apart. Gentle, medium heat is best." He added that many people only season the surface of a basa fish. "A quick marinade or a sauce post-cook can elevate its mild profile without overpowering it."

This soul food staple has been a favorite in the United States for centuries, first among Native Americans and then with successive waves of emigrants to the country. Domestic catfish farming is a $437 million industry. The two most common types sold in the U.S. are channel catfish and blue catfish, and both contain nutrients including vitamin B12, selenium, and potassium. 

Channel catfish and blue catfish are hugely popular, particularly in southern U.S. states, where people appreciate its robust, distinctive flavor. Although it is delicious in a range of recipes, frying catfish remains one of the most popular ways to cook it, and there are a couple of pitfalls to avoid, according to Rena Awada of Healthy Fitness Meals.

One of the biggest mistakes for her was not dredging the filets properly before frying. "If you skip the coating, the fish can stick to the pan [and] lose its crispy texture," she warned. "Make sure to coat the catfish in a well-seasoned flour or cornmeal mixture to give it a crunchy, golden crust that holds up while cooking."

You don't have to be a devoted fisherman or outdoorsman or woman to appreciate trout. There are several species native to the United States, but almost three-quarters of those sold are the Rainbow variety. One issue with trout is the difference in flavors: Wild trout is quite mild, but farmed varieties can vary wildly.

Whether you're pan frying the fish or using it to take a plate of scrambled eggs to the next level, it's important to treat the filets with care, said Alisha Lumea, vp of marketing and brand strategy at Wulf's Fish. "White-fleshed trout is a delicate fish and needs a light hand with cooking or it will dry out. I recommend cooking the fish whole or cooking filets in the pan where you can see what's happening."

For Rena Awada, Healthy Fitness Meals, a cardinal sin is not getting the skin crispy. "Trout has delicious delicate skin, but if you don't cook it right, it can end up soggy instead of crispy," she said. "The trick is to pat the skin dry, cook it skin-side down in a hot pan with a little oil, and leave it alone until it crisps up. Once it's golden and crisp, flip it briefly to finish cooking the other side."

This fish, which is native to the United States, might not have the nicest name but both the black and white varieties of crappie are highly prized by anglers, both to fish for and eat. This protein-rich fish is also an oily variety, so it has lots of omega-3, and while not as large as bass or catfish, they are versatile and tasty, with a delicate, mild flavor. Popular ways to cook crappie include grilling and baking — but it also copes well when smoked or poached. 

However, frying can have several drawbacks for home cooks new to crappie, according to Richard Sandoval, chef at Richard Sandoval Hospitality. "The mistake I see is using too thick of a batter, which can overwhelm the fish's delicate nature. A light dredge in seasoned flour is enough," he said.

Sandoval also pointed out that they don't need much cooking. "Many people forget that because crappie filets are thin, they cook in a flash: Overcooking them turns them rubbery." He recommended a quick pan-fry or even a ceviche preparation, tossing the filets in a combination of squeezed key lime, sliced onions, chili peppers, salt and pepper, would showcase its tenderness beautifully.