A Beginner's Guide to Buying and Cooking Seafood

If you avoid seafood because you're unsure how to buy it or afraid of overcooking it, you're not alone. But seafood is among the easiest proteins to cook once you understand a few key principles.

Buying Fresh Fish

Smell: Fresh fish smells like the ocean — clean, briny, slightly sweet. If it smells strongly "fishy," it's past its prime. Eyes: On whole fish, eyes should be clear and slightly bulging, not cloudy or sunken. Flesh: It should be firm and spring back when pressed. Color: Bright and consistent, not dull or discolored.

Don't be afraid of the frozen aisle. Most "fresh" fish at the counter was previously frozen anyway. Frozen-at-sea fish is often fresher than "fresh" fish that spent days in transit. Thaw overnight in the refrigerator, never at room temperature.

The #1 Rule: Don't Overcook It

Fish goes from perfectly done to dry and chalky in about 60 seconds. Use an instant-read thermometer and pull most fish at 135°F (57°C) — carryover heat brings it to the FDA-recommended 145°F. Salmon is best at 125°F for medium (still translucent in the center).

Pan-Seared Fish Fillets

Pat fillets bone-dry. Season with salt and pepper. Heat oil in a non-stick or well-seasoned pan over medium-high heat. Place skin-side down (if skin-on) and press gently for the first 30 seconds to prevent curling. Cook 3–4 minutes without moving until the edges are opaque. Flip and cook 1–2 more minutes. The fish should flake easily with a fork.

Simple Shrimp

Shrimp cook in 2–3 minutes total. They're done when they form a C-shape. If they curl into a tight O, they're overcooked. Sauté in butter with garlic for the simplest and most delicious preparation.

Best Beginner-Friendly Fish

Salmon: Forgiving, flavorful, hard to ruin. Cod: Mild, flaky, great for tacos. Halibut: Firm and meaty, holds up to any cooking method. Tilapia: Very mild, inexpensive, cooks quickly. Mahi-mahi: Firm, slightly sweet, excellent grilled.