Marianne Martinez
Cooking a whole fish can be intimidating, especially if you're used to buying and cooking fillets. However, cooking a whole fish is easy and guarantees a juicy, tender, and flaky dish with a perfectly crispy and seasoned exterior. There are several ways to cook a whole fish, including in the oven, on the stovetop, and in an Instant Pot. This introduction will walk you through the basics of selecting and preparing a whole fish, as well as provide an overview of the different cooking methods so you can choose the best approach for your culinary adventure.
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What You'll Learn
Buying a fresh whole fish
When buying a whole fish, it is important to ensure that it is fresh to guarantee the best flavour and texture, as well as to avoid any potential health risks associated with consuming spoiled fish. Here are some key things to look out for when purchasing a fresh whole fish:
Start by checking the appearance of the fish. A fresh whole fish should have bright, clear eyes that are slightly protruding. The gills should be a bright red or pink colour, and the skin should be shiny and slippery with a layer of slimy coating. The scales should be tightly adhered to the body, and the flesh should be firm and spring back when pressed. Avoid any fish with discoloured or cloudy eyes, dry or discoloured gills, or dull and flaky skin.
Take a sniff test. Fresh fish should have a mild, seawater-like scent. If the fish has a strong, pungent, or ammonia-like odour, it is likely not fresh and should be avoided. Trust your nose—if it smells unpleasant, it is probably not fresh enough.
Feel the texture of the fish. As mentioned earlier, the flesh of a fresh fish should be firm and resilient. Press your finger into the flesh and ensure it bounces back. Avoid fish that feels soft, mushy, or falls apart easily.
Check for signs of deterioration. Inspect the fish for any signs of discolouration, bruising, or damage. The flesh should be consistent in colour, without any dark spots or discoloured patches. Look for any signs of parasites, such as small white spots or worms, which could indicate that the fish has not been properly handled or stored.
Ask about the source and handling. Inquire with the fishmonger or seller about the source of the fish and how it has been handled. Ideally, look for fish that has been properly refrigerated or stored on ice and ask about the arrival date to ensure it is recent. A good fishmonger should be knowledgeable and transparent about the origin and handling of their fish.
Buy from a reputable source. Purchase your whole fish from a reputable fishmonger, market, or supermarket with high turnover. This ensures that the fish is more likely to be fresh and properly handled. Avoid buying from sources where the fish is displayed in questionable conditions or where the staff cannot provide information about the source and handling.
By following these guidelines, you can ensure that you are purchasing a fresh, high-quality whole fish that will result in a delicious and safe meal. Remember to trust your senses and don't be afraid to ask questions to guarantee the best product for your pot-cooked whole fish dish.
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Preparing the fish
First, select a fresh whole fish. Look for clear, plump eyes, firm and shiny flesh, even colouring, bright pink/red and wet gills, and a fresh smell.
If you are buying a fresh whole fish, try to buy it the same day you plan to eat it. When you get home, take the fish out of its wrapping, rinse it, and pat it dry. Place it in a clean dish, preferably a colander over a dish, so any liquid can drain.
Next, season the fish. You can rub the fish with salt and pepper, including the inside of the fish cavity. You can also stuff the cavity with aromatics like fresh herbs (oregano, parsley), garlic, ginger, and slices of lemon.
If you want to remove the head, fins, or gills, you can ask your fishmonger to do this, or you can do it at home. You can also ask the fishmonger to gut, trim, and scale the fish, or you can do this yourself at home. If you are cooking the fish with the head on, you can add some aromatics under/inside the head cavity.
If you are cooking in an Instant Pot, you can place the fish directly in the water or use a trivet to keep it off the water. If you are cooking in an oven, place the fish on a rimmed baking sheet, preferably lined with parchment for easier cleanup.
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Cooking the fish in an Instant Pot
First, select a fresh, whole fish that fits comfortably in your Instant Pot. Clean the fish, removing any scales and guts, and pat it dry with paper towels. You can then season the fish with your choice of spices and herbs; common options include salt, pepper, lemon slices, garlic, and fresh herbs like parsley or thyme. You can also stuff the cavity of the fish with slices of lemon, onion, or herbs to add extra flavour.
Next, add a cup of liquid to the Instant Pot, such as water, broth, or wine. Place the trivet that came with your Instant Pot into the pot, and then set the prepared fish on top of the trivet. Secure the lid, making sure the vent is in the sealed position, and pressure cook on high for around 15 minutes for a 2-pound fish. Adjust the cooking time up or down depending on the size of your fish; larger fish will take slightly longer to cook.
Once the cooking time is complete, allow the pressure to naturally release for 5 minutes before quick-releasing any remaining pressure. Open the lid carefully, and use a meat thermometer to check that the fish has reached an internal temperature of at least 145°F. If you prefer a more well-done fish, you can also cook it to an internal temperature of 170°F.
Finally, use spatulas or fish spatulas to carefully lift the fish from the pot and transfer it to a serving platter. Garnish with fresh herbs or lemon slices, if desired, and serve immediately. You can also use the cooking liquid from the Instant Pot as a base for a sauce to accompany the fish, if you prefer.
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Cooking the fish in the oven
Cooking a whole fish in the oven is straightforward and inexpensive. The key to roasting a whole fish is to cook it in a hot oven at a high temperature, ideally between 400°F and 500°F. This will create a uniform heat that cooks the fish quickly and evenly, while also caramelizing the skin without burning it.
First, select a round fish such as snapper, branzino, bass, bluefish, or trout. Flatfish like flounder or tilapia are better suited for pan-searing. The fish should be fresh, with clear eyes and bright gills. Ask your fishmonger to gut, trim, and scale the fish. They will also be able to advise on the correct amount of fish to buy, which is usually about 1 pound of fish per person.
Before cooking, prepare the fish by scoring both sides of the flesh with a knife. This will help the fish cook more evenly. You can then stuff the cavity with aromatics like fresh herbs, lemon, and garlic to add flavor. Give the fish a rub down with oil and season inside and out with salt and pepper.
Place the fish on a lined baking sheet or oven tray and put it in the preheated oven. The cooking time will depend on the size and thickness of the fish, but most whole fish will cook in around 20-30 minutes. A smaller fish will take closer to 20 minutes, while a larger fish may take up to 25 minutes or slightly longer. The fish is done when it reaches an internal temperature of 135°F-145°F and flakes easily with a fork.
Once the fish is cooked, remove it from the oven and let it rest for a few minutes before serving. Boning the fish in the kitchen before serving is recommended, especially for a dinner party, as it can be a messy process. To serve, cut through the flesh at the neck and tail to release the fillet, then use a knife to gently separate the bones from the flesh.
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Cooking the fish on a stovetop
Cooking a whole fish on a stovetop is a great alternative to oven-roasting, as it allows the flavours of the fish to stand on its own. Here is a step-by-step guide on how to cook a delicious whole fish on your stovetop.
First, select a fresh white-fleshed fish such as sea bass, red snapper, or any other fish of your choice. Look for signs of freshness, including clear and plump eyes, firm and shiny flesh, even colouring, and bright pink/red gills.
Next, prepare the fish by rinsing it and patting it dry. You can ask your fishmonger to gut, trim, and scale the fish beforehand to save time and effort. Season the fish generously with salt and pepper, both inside and outside the fish cavity. You can also add other seasonings like soy sauce or fresh herbs such as parsley, oregano, or garlic for extra flavour.
Now, you're ready to cook the fish. Place the seasoned fish in a pan or pot with a small amount of water or oil. If you're using a non-stick pan, you may not need any water or oil at all. Cover the pan and turn the heat to medium-low. Cook the fish for about 10 minutes on one side, then carefully turn it over and cook for an additional 8-10 minutes, depending on the size of the fish. The fish is done when it reaches an internal temperature of 145°F (63°C) and the flesh flakes easily when tested with a fork.
Finally, transfer the cooked fish to a serving platter using two spatulas. You can garnish it with lemon slices, parsley, or your favourite herbs. Serve the fish while it's still hot, and enjoy the delicious flavours of your stovetop-cooked whole fish!
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Frequently asked questions
You can cook a whole fish in an Instant Pot. Start by rubbing the fish with salt and pepper, including the inside of the fish cavity. Place the fish in the pot with some water and top with lemon or lime slices. Seal the lid and cook on high pressure for 7 minutes for fresh fish and 20 minutes for frozen.
Any whole fish can be cooked in a pot, but it's recommended to use a white-fleshed fish, such as sea bass, branzino, mahi mahi or red snapper.
A fresh whole fish should have clear, plump eyes, firm and shiny flesh, even colouring, bright pink/red gills and should smell like it has been recently plucked from the water.
