Cooking your own freshly caught sea fish is one of the most rewarding parts of fishing. Sea fish tend to have clean, firm flesh and deep flavours that suit a variety of preparations, from simple frying to rich stews. Before you cook anything, though, proper handling and cleaning is essential. Good preparation preserves flavour, improves texture, and makes your catch safe and enjoyable to eat.
Cleaning Your Catch
As soon as possible after catching, fish should be bled, gutted, and kept cool. This slows bacterial growth and improves taste.
Bleeding
Bleeding is recommended for species like mackerel, bass, and pollock.
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Cut the gills or make a small incision near the throat.
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Let the fish bleed out in seawater or ice for a few minutes.
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This reduces the “fishy” taste and gives the fillets a cleaner look.
Gutting
Gutting removes the internal organs and is essential for hygiene.
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Lay the fish flat and insert a sharp knife into the vent (just behind the anal fin).
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Slice upward toward the head, taking care not to puncture internal organs.
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Remove guts by hand or with a spoon, rinse out the cavity with clean seawater or freshwater.
Always discard guts properly and away from fishing areas to avoid attracting scavengers.
Scaling (if required)
Not all fish need to be scaled. Species like mackerel and smooth-skinned fish don’t. For fish with scales like bass or wrasse:
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Use the back of a knife or a fish scaler.
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Scrape from tail to head over a sink or bin.
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Rinse the skin thoroughly after scaling.
Filleting Basics
Filleting makes the fish easier to cook and eat. For beginners, round fish like mackerel or pollock are a good place to start.
How to Fillet a Round Fish:
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Lay the fish on its side and make a diagonal cut behind the pectoral fin down to the spine.
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Turn the blade and cut along the backbone, keeping as close as possible.
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Slide the knife along the ribcage to free the fillet.
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Repeat on the other side.
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Trim off belly bones if needed.
For flatfish like flounder or plaice, filleting is slightly different: you’ll get four fillets instead of two. Cut along the central spine and work outward from both sides.
Best Cooking Methods for Sea Fish
The cooking method depends on the species, thickness, and your preference. Here’s a breakdown of popular and easy techniques.
Pan-Frying
Quick and ideal for fillets of mackerel, bass, gurnard, or plaice.
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Pat fillets dry, season with salt and pepper.
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Heat a small amount of oil in a non-stick pan.
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Cook skin-side down until crispy (3–4 minutes), then flip for 1–2 minutes.
Add a squeeze of lemon or a knob of butter at the end for extra flavour.
Grilling
Great for whole fish or thick fillets like pollock and sea bream.
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Score the skin to help heat penetrate.
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Season with herbs, olive oil, or marinades.
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Grill over medium-high heat for 4–6 minutes per side.
Use a fish basket if grilling over charcoal to prevent sticking.
Baking
Best for whole fish like bass, mullet, or bream.
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Preheat oven to 180°C (350°F).
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Stuff cavity with herbs, lemon slices, garlic, or fennel.
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Drizzle with olive oil and bake for 20–30 minutes, depending on size.
Use foil or parchment paper to keep the fish moist.
Steaming
Excellent for delicate fish like whiting or flatfish.
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Place fish on a plate with ginger, garlic, soy sauce, and spring onions.
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Steam over boiling water for 8–10 minutes.
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Serve with rice and greens for a light, healthy meal.
Simple Recipes
Pan-Fried Mackerel with Lemon and Dill
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2 mackerel fillets
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Salt and pepper
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1 tbsp oil
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Juice of ½ lemon
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Fresh dill, chopped
Heat oil in a pan. Season mackerel and place skin-side down for 3–4 minutes. Flip and cook another minute. Squeeze lemon juice and scatter dill on top. Serve with boiled potatoes or salad.
Baked Sea Bass with Garlic and Rosemary
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1 whole sea bass, gutted and scaled
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2 garlic cloves, sliced
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2 sprigs of rosemary
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Olive oil
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Salt and pepper
Score the fish, stuff the cavity with garlic and rosemary. Drizzle with oil and season. Wrap in foil and bake at 180°C for 25 minutes. Serve with vegetables or crusty bread.
Fish Stew with Tomato and Chilli
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500g mixed firm fish (pollock, bass, etc.), cubed
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1 onion, chopped
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2 garlic cloves
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1 can chopped tomatoes
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1 red chilli, chopped
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Olive oil, parsley, salt
Sauté onion, garlic, and chilli in oil. Add tomatoes and simmer for 10 minutes. Add fish and cook gently for 6–8 minutes. Garnish with chopped parsley and serve with rice or bread.
Crispy Fish Tacos
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2 fillets of firm white fish (like gurnard or cod)
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Flour, egg, breadcrumbs
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Tortillas, shredded cabbage, lime, mayo or hot sauce
Coat fish in flour, egg, then breadcrumbs. Fry until golden. Assemble tacos with cabbage and sauces. Squeeze lime over the top. Perfect for casual meals or beach dinners.