How to cook fresh fish fillets: pan, oven or grill

Fresh fish needs very little: good butter, lemon, salt and the right heat. These methods match how we recommend our fish on the product pages.

Pan-frying: cod, haddock, sole

• Season with lemon, salt and pepper.
• Fry in a generous amount of butter over medium heat until golden and just cooked through. For cod, aim for 60 °C in the centre.
• Thin flatfish fillets such as witch sole and lemon sole take only a couple of minutes per side. Dust lightly with flour first if you like.
• Serve with boiled potatoes, lemon and our roe sauce. See cod fillet and haddock fillet.

Baking: salmon, sander, halibut

• Season with lemon, salt and pepper and drizzle with olive oil.
• Bake salmon at 180 °C for 12–15 minutes, or until the fish flakes easily. Pan-fry salmon skin side down until crisp for a different texture.
• Serve with roasted vegetables and a cold sauce: hovmästarsås for salmon, or a crème fraîche sauce. See salmon fillet, sander fillet and halibut fillet.

Grilling: monkfish and wolffish

Firm, meaty fish holds together on the grill. Brush with oil, season with smoked paprika and pepper and grill, or bake with lemon and olive oil. See monkfish fillet and wolffish fillet.

Storage

Keep fresh fish in the fridge at 0–2 °C and check the storage time on each product page. More tips in how to store and prepare fresh fish and shellfish.