Get the Dish on Cooking Fish

Pollock, basa, tuna, salmon – you name it. Fish is a delicious dish full of protein and heart-healthy omega 3 fatty acids. Fish is an incredibly versatile ingredient that fit easily into most healthy meal plans. However, when doing meal prep, it’s important to follow proper food-safe practices to avoid nasty illnesses like Salmonella and E. coli.

When Shopping:

If you’re not the fisherman-type (like most of us), you’ll probably head to the supermarket to check out their seafood selection. Keep an eye out for the way they store and display their fish. If they aren’t on ice, look elsewhere. Raw fish should never be left out at room temperature for long, and who knows how long those salmon fillets have been laying there.

If you’re looking at buying a whole fish, make sure the fish’s eyes are clear and slightly bulging. The flesh should also spring back when pressed, although we don’t advocate for touching all of the fish in the display case. You can also do a visual check of the fish and look for discoloration, darkening, or drying around the edges. All of these signs indicate that you should take your business elsewhere. There are lots of great retailers in Edmonton that sell good-quality, fresh seafood.

Raw fish can be stored safely in your fridge for 2-3 days. Ditto for your freezer, although freezing your fish may slightly affect the quality and taste of the meat – hence why we always opt for fresh over frozen!

When Cooking:

A clean workstation is imperative! Make sure you wash your hands before and after meal prep! This will help avoid cross-contamination. Your work area, cutting board, utensils, and other prep items should all be squeaky clean as well. Always (ALWAYS) thoroughly clean any utensils before using them with another ingredient.

Consider investing in a meat thermometer. Most seafood should be cooked to an internal temperature of 145ºF. If you’re without a thermometer, you can usually decide if it’s ready by checking to see if it separates or flakes easily with a fork. Fish shouldn’t be clear, but opaque.

When Eating:

You’ve prepared your healthy meal. Time to dig in! If you won’t be eating your fish right away, ensure that it stays at the proper temperature until it’s time to eat. Hot seafood should stay warm and cold should stay chilled.


Here’s a delicious healthy recipe that’s super-easy to make!


2 tsp whole-grain mustard

1 tsp honey

¼ teaspoon ground turmeric

¼ tsp ground red pepper

1/8 garlic powder

¼ tsp salt

4 (6 oz) salmon fillets

Cooking spray


Preheat broiler.

Combine first six ingredients in a small bowl with a fork. Rub mixture  evenly over each salmon fillet. Place fillets, skin side down, on a baking sheet coated with cooking spray or parchment paper. Broil 8 minutes or until fish flakes easily when tested with a fork.


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