11 Types Of Fish And How To Cook Them

It is no secret that fish is well-loved. It has long occupied a spot both in the nutritional pyramid and in our hearts. This is for good reason, per Woman's Health Magazine, which notes that seafood is a very healthful addition to the diet that provides protein and loads of vitamins and minerals that may otherwise be hard to come by.

Of course, it's a brave new world that we're living in and as times (and the climate) change, there looms the big question of how we eat mindfully for ourselves and the environment. Thankfully, there are ways to adjust, and organizations like Save Our Seas are the perfect place to confront such questions. The real first step is simply becoming informed on what's being caught where, and how ethically it's being harvested.

Unfamiliarity with fish and how to best prepare it tends to keep people away. Sure, it's intimidating for newcomers: There are bones, eyes, and at times, scales to work around. But, for those who are willing to learn about where their fish is coming from and how to bring out the best in it once it makes it to the table, a fish-leaning diet is smooth sailing. We decided to explain the basics of how to use 11 varieties of sustainable fish so you can buy and cook them with confidence.

Another white fish, pollock might be best known for its starring role in fish sticks. But wild Alaska pollock has many more uses than just being formed into fingers and dipped in ketchup. In the era of the fast food fish sandwich, the mild and wild Alaska pollock seems to have found yet another place to call home (via Genuine Alaska Pollock Producers). The producers credit its widespread use in Lent-time sandwiches to the fish's availability, sustainable harvests, and nutritional value. Though of course, you should always take claims of any fast food being nutritionally worthwhile with a grain of salt.

If pollock is anything, it is palatable. This is evident from its continued presence as a darling of the fried fish world. Chef's Resources describes pollock's taste as delicate and minimally oily. Compared to other giants of the white fish world, like haddock and cod, pollock is slightly milder. For more sustainable pollock, make sure to seek out wild-caught varieties from the Aleutian Islands or the Gulf of Alaska, not the West Bering Sea, where stocks are currently below optimal levels, according to the Marine Conservation Society. A more inventive use for pollock is as imitation crabmeat. When prepared at home, imitation crab can make for a cost-effective, filling, and delicious crab rangoon.

The interior of the United States may not feel like the place for good fish, but never estimate freshwater fare. Walleye fish call the Great Lakes, Missouri and Mississippi rivers, and Canada home (via National Wildlife Federation). Appropriately, they've become good eats for this massive region and a beloved game fish. So beloved, in fact, that the Wildlife Federation notes that the fish has become the unofficial fish of Ohio.

The walleye is a lean fish that is, per Chef's Resources, mild and slightly sweet in flavor. The site even notes that the walleye is considered by many to be the best-tasting freshwater fish. The site warns that when selecting a walleye, you should judge it more based on how lustrous it skin is than by how clear its eyes are. Walleye fish have cloudy eyes naturally, and thus, the skin is a better sign of how fresh the fish is. 

Once selected, the walleye can be cooked up in any number of ways. Some, like Minnesotans, prefer a fried walleye sandwich that pairs the fish with some lettuce, onion, and sesame buns (via Quick Country). Chef's Resources recommends the philosophy of less is more with this delicate fish. It advises to not pair it with any flavors or sauces that may compromise its subtle, yet phenomenal, flavor. As one final tip, the site also warns to not overcook walleye, as the fish has a tendency to take on an unpleasant rubbery flavor when cooked for too long.

Pacific cod is yet another sustainable alternative to Atlantic cod. As implied by the name, Pacific cod is native to the Pacific Ocean and has long been a staple for the many peoples who have lived in this region (via  Chef's Resources and Thought Co.). Simply put, Pacific cod is an important food source that has nourished generations of people. Nowadays, it remains important, and it's sustainably harvested, according to the Marine Conservation Society.

Like other cod, Pacific cod has a mild flavor, lean flesh, and flakiness that makes it especially yummy, according to Chef's Resources. Unlike other cod, however, Pacific cod typically gives you a thicker filet that doesn't hold up as well to breading and battering as say, haddock (via Chef's Resources). While Global Seafoods suggests giving a Pacific cod fish and chips a try, it also does note that the meaty filet makes for a wonderful baked fish or protein-rich addition to a creamy soup. In the long run, the latter two may both be better and healthier options than fried cod. Further adding to the appeal is that meaty Pacific cod is not only filling — it's enriching. It contains the protein and omega-3 fatty acids found in most fish as well as vitamin A and D in its liver oil. Pacific cod is an all-around sturdy choice.

The red sea bream is quite beautiful with its circular shape and bright red coloring. It has long been valued in Southeast Asia, but especially in Japan where it has been enjoyed for as long as anyone can remember (via Taste of Japan). According to the site, its bright red body is considered lucky, and red sea bream can be found at numerous Japanese festivals and ceremonies where it is eaten from head to tail.

Despite its bold and bright skin, the red sea bream is still a white fish with a relatively mild flavor. Samuel's Seafood also describes the fish as average, in a good way: It has a medium oil content, flakiness, and texture. This profile has landed the red sea bream in many different dishes. Taste of Japan notes that in Japan, red sea bream can be found in clear soups, tempura, or served as sashimi. But red sea bream can also be fried, poached, or served in dishes as variable as carpaccio, ceviche, bouillabaisse, and paella (via Taste of Japan and Samuel's Seafood). Suffice it to say that this fish really does find a home wherever it goes. Given its popularity in so many different cuisines, this fish is certainly being pulled in many directions. The Aquaculture Stewardship Council Foundation notes that aquaculture farms based in the Mediterranean are heavily regulated and can provide sustainable, delicious red sea bream.

Sardines are familiar friends that only get better the more you get to know them. During the first wave of the pandemic, as people all over the world scrambled to approach food in a radically different way, sardines saw a resurgence. An article in The New York Times addressed questions of how to properly use sardines and assured that they could be a wonderful addition to the diet, whether in the depths of a world-altering crisis or not. The article observes that canned sardines really hit a perfect balance of durable, nutritious, and delicious. Sardines are even a sustainable food choice when sourced from sardine stocks off the coast of Africa and in the Southern Celtic Sea (via the Marine Conservation Society).

There's a world of tinned sardines out there and countless varieties of canned sardines, but there are certain things that ring true for every brand. Sardines are defined by their meaty texture and intense flavor and they are almost always sold headless, but with spines and bones still in place. When choosing sardines, they will either be packaged in water or oil, as noted by The New York Times. Sardines can make for a filling snack when paired with crackers and a good mustard. Sardines can also add nuance to an otherwise bland tuna salad. Ultimately, it comes down to personal preference, which can of sardines you bring home with you, and how you prefer to use them.