to Preparing Fish
Quick-thawing seafood safely
For the freshest results, we suggest thawing your fish for half an hour or so before preparation. Immerse unopened packages in cool water for about 20 minutes to thaw. During this time, prepare ingredients and preheat your oven or grill. Once thawed, remove fish from package, rinse under cool water, and pat dry.
When is your fish done?
When prepared properly, wild salmon can be a wonderfully delicious meal, but nothing can strip it of its natural flavor and nutrition faster than over-cooking. For best results, remember that your fish will continue to cook for a few minutes after removal from the heat source. To get it just right, check with an instant-read thermometer. Fish is medium-rare when the internal temperature reaches 125°F and well done at 145°F.
- Preheat oven to broil.
- Drizzle 1 tablespoon olive oil into a medium heat-proof skillet.
- Place salmon skin side down and gently rub olive oil on the top of fish and season.
- Broil in the oven for 8 minutes per inch of thickness.
- Cook just until opaque throughout.
- Clean and preheat grill. Oil lightly when hot.
- Lay marinated fish directly over heat source, skin side up. Fish should sizzle when it hits the grill.
- Check after 2-3 minutes by gently lifting the fish to look for grill marks. When grill marks form, slide a spatula under the fish, flip and cook the other side. Turn 90 degrees to produce crosshatch marks, if desired.
- Check after 2-3 minutes. Cook just until opaque throughout.
- More tips: Cooking Fish Over Fire.
- Preheat oven to 350°F.
- Place marinated fish in baking dish and cook for 8-10 minutes.
- Time will vary depending on portion thickness.
- Remove from oven when fish begins to flake easily with a fork. Cook just until opaque throughout.
Slow oven roasting
- Preheat to 250°F.
- Coat fish with desired marinade or seasoning.
- Place fish in roasting dish on center rack of oven for 20 minutes.
- Using a fork to flake open the thickest section, check the interior. Cook just until opaque throughout.
Grilling on wood planks
Native Americans in the Pacific Northwest pioneered the art of grilling fish and game on wood planks, which preserves moisture and imparts wonderfully subtle wood notes to grilled food. On your grill, try Vital Choice Cedar or Alder Grilling Planks and experience the flavor of a timeless Northwest tradition.
- Heat grill to medium-high.
- Place pre-soaked plank on grill and preheat for 5 minutes, or until bottom begins to darken.
- Carefully flip plank over and arrange salmon or other fish on top.
- Cooking times will vary depending on the heat of your grill and thickness of fish, but can range from 5 to 10 minutes, just until salmon is opaque throughout.
Marinades and rubs
- Thaw fish thoroughly, rinse, pat dry and coat with favorite marinade or dry rub.
- Apply barbecue, teriyaki or fruit sauces just before fish is done cooking to prevent burning.
A favorite marinade
- Once thawed, brush all sides with a light coating of olive oil mixed with our Organic Salmon Marinade or other herbs of your choice.
- Cook immediately, or refrigerate in zip-lock bag until needed within 12 hours.
- Use a wire steamer basket or vegetable steamer, and bring about 1” of water to a boil in pot.
- Turn off heat; place steamer basket in pot. If desired, line steamer with lettuce, onions, herbs or citrus to keep seafood from sticking.
- Add seafood.
- Return liquid to a boil and cover loosely.
- Cook just until opaque throughout.
- Preheat oiled pan to medium-high.
- Add marinated/seasoned seafood, skin side up.
- Shake the pan immediately after adding seafood, and then leave undisturbed until the appropriate color develops.
- Flip fish and cook just until opaque throughout.
Sushi, sashimi, & tataki
We suggest slicing fish to desired thickness while still partially frozen. Serve with wasabi, pickled ginger and our wakame seaweed salad.