The 10 Best Edible Types of Fish for Cooking

Cooking with fish can be an incredibly rewarding experience for those looking to add variety and amazing taste to their meals. Today, I will provide a list of the 10 best edible types of fish for cooking and how to prepare them.

The 10 Best Edible Types of Fish

Benefits of including Fish into your Diet

Not only does fish offer a delicious and unique flavor, but it is also packed with essential nutrients that support overall health. Here are just a few of the many benefits of incorporating fish into your meals.

Health Benefits

Fish is an excellent source of lean protein and is rich in omega-3 fatty acids, which are important for maintaining good cardiovascular health, supporting joint mobility, and reducing inflammation.

Additionally, some types of fish contain high levels of vitamins A and D which play an important role in eye health, memory function, and cellular growth. Lastly, many kinds of fish are low in calories while still providing the body with plenty of nutrition. 


While beef, chicken, pork, and other meats may get boring after a while (especially if you’re trying to eat healthy), there are so many different kinds of fish that you’re sure to find something new!

From seaweed-wrapped sashimi to pan-seared filets – there’s something for everyone. Even better – most recipes don’t require extensive preparation time or ingredients so you can easily switch up your dinner routine without taking too much time out of your day. 


Fish has a delicate flavor that takes on whatever seasoning you choose so it’s extremely versatile when it comes to cooking styles.

Whether you use herbs for a light finish or layer on some spices for a big flavor; there are endless possibilities when it comes to creating a delicious meal with fish as the centerpiece. Adding sauces or wraps like nori can really enhance the presentation as well! 


Cooking with fish offers countless benefits from both nutritional value and taste perspectives. There’s no denying that incorporating more fish into your diet will be beneficial in more ways than one!

Types of Edible Fish

When it comes to the topic of edible fish, there are so many different types to choose from. From salmon to sea bass and tuna – the list of popular culinary options is seemingly endless.

Each type of fish has its own unique taste, texture, and nutritional profile, which can make them appealing to cooks with varying styles and dietary needs. To help you understand more about the 10 most popular types of edible fish, here’s a closer look at each one.



Salmon is an incredibly nutritious and diverse fish that is packed with healthy omega-3 fatty acids. It has a mild flavor that makes it suitable for a variety of dishes, from simple grilled filets to complex sauces.

There are several types of salmon available in stores today, including wild-caught sockeye salmon and farmed Atlantic salmon. 

Try my Grilled Salmon Skewers or my Oven-Baked Avocados with Smoked Salmon and Crème Fraîche for some variety!

Here you will also find some tips and tricks on how to tell if Salmon has gone bad and whether you can eat the skin on salmon with scales.



Tuna is one of the most well-known edible fish due to its popularity in canned products such as tuna salad or tuna casserole. But fresh tuna steaks can also be cooked quickly and easily on the grill or stovetop for a delicious meal in minutes.

Tuna is naturally high in protein and omega fatty acids but low in saturated fat. If you’re looking for a healthy lunch or dinner option, try this Tuna Avocado Salad recipe.

Sea Bass

Sea Bass

Sea bass is a popular white fish with a mild flavor that’s perfect for simple preparations like poaching or grilling. It also contains high levels of protein and B vitamins, making it a great source of essential nutrients. Some common varieties include striped bass, Chilean sea bass, black sea bass, and European sea bass. 



Sardines are small saltwater fish that offer plenty of nutrition despite their small size. They’re usually canned in olive oil or tomato sauce for optimal flavor and convenience but can also be eaten fresh if desired.

Sardines are rich in calcium, iron, and vitamin B12 while also providing essential omega-3 fatty acids for cardiovascular health. If you’re interested in trying something new, I recommend this Classic Ghanaian Salad recipe!



Trout is a freshwater species that’s prized by anglers worldwide due to its strong fight when hooked on the fishing line. It has a mild yet distinct flavor similar to salmon but with fewer calories and less fat content than other oily fishes like mackerel or sardines.

Rainbow trout is the most widely available variety but brook trout can be found as well if you look hard enough! 



Mackerel is considered one of the fattiest fishes available due to its high levels of omega-3 fatty acids which make it ideal for those looking for heart health benefits from their diet.

It has a strong flavor that pairs well with bold herbs and spices making it perfect for dishes like marinated mackerel fillets or curries featuring mackerel cubes as the main ingredient! 

There are also some delicious Jamaican dishes using mackerel, such as Escovitch or Run Down.


Cod Fish

Cod is an economical choice when it comes to buying seafood because it’s fairly plentiful throughout much of North America’s coastal waters – especially off New England where cod fishing is still common today!

Its delicate yet slightly sweet white flesh makes it ideal for dishes like classic beer battered cod filets or simply pan-seared cod steaks topped with lemon butter sauce! 

You will also find Cod in a traditional Dutch dish called Kibbeling, which is also one of the most popular foods in Curaçao.



Halibut has been enjoyed by humans since ancient times due to its delicious taste as well as its hearty texture which allows it to hold up during cooking processes such as baking or frying without becoming mushy like some other species do when exposed to heat!

It’s commonly served in recipes such as halibut chowder or grilled halibut steak with herb butter! 



Anchovies are small silvery fishes found primarily in Mediterranean waters but they’re now being harvested around the world because they have become increasingly popular ingredients due to their intense salty/umami flavor perfect for seasoning applications such as pizza topping mixes!

They’re also an excellent source of calcium and vitamin D and phosphorus, so adding them to your meals can provide some valuable nutrients too! 



Haddock had been historically overshadowed by cod which was much more popular until recently – however, haddock has now seen an increase in demand thanks largely due its flaky texture and subtle sweet taste similar to cod but perhaps even better suited towards certain recipes such as fried haddock sandwiches and creamy haddock chowders!

Preparing Fish for Cooking

When it comes to preparing fish for cooking, there are a few key steps you should take to ensure that your meal will be as delicious and safe as possible.

Choosing the right Fish

The first step is choosing the freshest fish available. Fish that has been handled properly and kept cold up until its purchase is the best option; look for clear eyes, firm flesh with minimal discoloration, and a mild aroma without any fishy smells.

If you plan on freezing your fish for later use make sure it is purchased in vacuum-sealed bags or containers. 

How to defrost Fish safely

Once you have obtained quality fish, the second step is to safely defrost it when ready to cook. Never leave it out at room temperature as this can cause bacterial growth that could be dangerous if consumed.

Instead, place the filets in the refrigerator overnight to slowly thaw, or submerge them in cold water – changing it every 30 minutes until they are soft enough to separate.

When microwaving frozen filets make sure they remain cold in the middle by stopping frequently and flipping them over before continuing.

To add flavor during defrosting try marinating with a light sauce or rub beforehand – just remember to never reuse any marinade used on raw fish! 

Following these simple steps will ensure your fish stays fresh and flavorful when served – making your next seafood dish one that everyone will enjoy!

Different Ways to Cook Fish

Cooking fish is a great way to add healthy, lean protein to your diet. There are three main ways to cook fish: grilling, baking, and sautéing.

How to Grill Fish

Grilling is one of the most popular methods for cooking fish – the open flame gives the fish a smoky flavor that can’t be achieved by other cooking methods.

To grill a piece of fish, season it with salt and pepper and brush it with oil or marinade before placing it on the preheated grill. Use tongs to flip the fish over every few minutes so that it cooks evenly on both sides.

How to Bake Fish

Baking is another popular way to prepare fish – much like grilling, it’s an easy yet impressive way to cook up a delicious meal. To bake a piece of fish, preheat your oven to 350°F (176°C).

Grease or line a baking tray with parchment paper and place the seasoned fish onto it. You can also add veggies or herbs for extra flavor.

Bake in preheated oven for 15 – 20 minutes until the flesh turns white and flakes easily when tested with a fork for doneness.

How to Sauté Fish

Sautéing is another great option for cooking up delicate pieces of fish without having to stand over the stove all night long.

Heat up some oil in a pan over medium-high heat before adding your seasoned fish to the pan. Fry each side for about 3–4 minutes until cooked through and serve immediately for best results!

No matter which method you choose, cooking up some delicious seafood dishes can be super easy and enjoyable if you know what you’re doing!

Which fish are most healthy?

The healthiest fish to eat are generally those that are high in Omega 3 fatty acids like salmon, mackerel, herring and sardines. With regards to low calories, white fish such as cod, haddock and sole are good options. Tuna is also a great choice because it is packed with beneficial nutrients.

What is the healthiest way to cook fish?

Baking or grilling fish is generally the healthiest way to cook it since these methods require little to no added fat. If you’re sautéing or frying your fish, opt for a healthy cooking oil such as olive oil, avocado oil, or coconut oil.


Which fish are most healthy?

The healthiest fish to eat are generally those that are high in Omega 3 fatty acids like salmon, mackerel, herring, and sardines. With regards to low calories, white fish such as cod, haddock, and sole are good options. Tuna is also a great choice because it is packed with beneficial nutrients.

What is the healthiest way to cook fish?

Baking or grilling fish is generally the healthiest way to cook it since these methods require little to no added fat. If you’re sautéing or frying your fish, opt for a healthy cooking oil such as olive oil, avocado oil, or coconut oil.

Which freshwater fish are edible?

Many freshwater fish are edible, including rainbow trout, catfish, walleye, and pike. For the safest option, choose wild-caught freshwater fish from a reputable source. Farm-raised freshwater fish may contain chemicals or antibiotics that can be harmful if consumed in large amounts.

Which saltwater fish are edible?

Plenty of saltwater fish are edible, including cod, tuna, mackerel, salmon, and haddock. It is important to purchase these fish from a trusted source to ensure the highest quality and safety for consumption.

Is Koi Fish edible?

Yes, Koi fish is indeed edible. It can be cooked in several ways including grilling, baking, and sautéing. It is also commonly eaten raw as sashimi or sushi.

Is Lionfish edible?

Yes, lionfish is edible as long as it is properly prepared. Lionfish should be filleted carefully since their spines are venomous and can cause a painful sting. Once filleted, the meat can be cooked similarly to other types of fish.

Which Hawaiian Fish are edible?

Many Hawaiian fish are edible, including mahi-mahi, opakapaka, ulua and onaga. Some other popular edible fish in Hawaii include ahi, marlin, and tuna.

More Fish Recipes to Try Out

Check out some of my favorite recipes to put your newfound fish cooking skills to the test!

I hope you enjoyed these simple tips and recipes for cooking fish. Remember to always choose the freshest filets, defrost them safely and cook them up in a way that suits your tastes best! Bon appétit!

Similar Posts

Leave a Reply

Your email address will not be published. Required fields are marked *