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Quick Reference Selection Guide

MILD FLAVOR MODERATE FLAVOR FULL FLAVOR
DELICATE Flounder/Sole Catfish Herring/Sardine
TEXTURE Orange Roughy Whiting/Hake Smelt
Skate Eel
Sea Trout/Weakfish Butterfish
Alaska Pollock
MEDIUM Cod Ocean Perch/Rockfish Atlantic Salmon
FIRM Haddock Striped Bass King Salmon
TEXTURE Halibut Walleye Pike Mackerel
Tilefish Turbot Amberjack
Grouper Chum Salmon Sockeye Salmon
Snapper Pink Salmon Sablefish
Tilapia Drums Bluefish
Cusk Buffalofish Carp
Ocean Pout Rainbow Trout Pomfret
Wolffish Mahi-Mahi Yellowtail
Sea Bass
Mullet
Porgy/Scup
Atlantic Pollock
Pompano
Perch
FIRM Monkfish Shark Tuna
TEXTURE Kingklip Sturgeon Marlin
Swordfish

How Much Per Person:

Whole/round fish: 3/4 to 1 lb.
Dressed/cleaned fish: 1/2 to 3/4 lb.
Steaks/fillets: 1/3 to 1/2 lb.
Cooked meats: 1/4 to 1/3 lb.

Cooking Times:

Cooking time for fish is generally the same: 8 to 12 minutes per inch thickness, regardless of the method (bake, broil, grill, pan-fry, poach), except microwave. Most fish is "done" when the flesh is opaque and flakes easily. Exceptions include swordfish and monkfish which does not flake.

Fat Chart Guide

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