Everything you need to cook your catch perfectly. From pan-frying flathead to grilling swordfish steaks — we've got you covered.
Find the perfect cooking method and time for every fish at a glance. All times are for standard fillets or portions unless noted.
| Fish | Best Method | Temp | Cook Time |
|---|---|---|---|
| 🐟 Orange Roughy | Pan-fry | Med-high | 3–4 min / side |
| 🐟 Orange Roughy | Bake | 180°C | 12–15 min |
| 🐟 Ling | Beer batter (fry) | 180°C | 4–5 min |
| 🐟 Ling | Curry | Simmer | 8–10 min |
| 🐟 John Dory | Meunière (pan-fry) | Med-high | 3 min / side |
| 🐟 John Dory | Steam | High | 8–10 min |
| 🐟 Monkfish | Pan-sear medallions | High | 3–4 min / side |
| 🐟 Monkfish | BBQ skewers | High | 3–4 min / side |
| 🐟 Flathead | Beer batter (fry) | 180°C | 5–6 min |
| 🐟 Flathead | Pan-fry | Med-high | 2–3 min / side |
| 🐟 Bream | Whole baked | 200°C | 20–25 min |
| 🐟 Bream | BBQ | Medium | 6–8 min / side |
| 🐟 Ocean Perch | Crumbed (pan-fry) | Medium | 3 min / side |
| 🐟 Ocean Perch | Mediterranean bake | 180°C | 15 min |
| 🐟 Gurnard | Pan-fry | High | 4 + 1 min |
| 🐟 Gurnard | Chowder | Simmer | 8 min |
| 🐟 Salmon | Crispy skin (pan-fry) | Med-high | 4–5 + 2 min |
| 🐟 Huon Salmon | Slow roast | 120°C | 25–30 min |
| 🐟 Ocean Trout | Oven baked | 180°C | 12–15 min |
| 🐟 Tuna Steaks | Seared rare | Very high | 60–90 sec / side |
| 🐟 Swordfish | BBQ / chargrill | High | 3–4 min / side |
| 🐟 Coral Trout | Pan-fry | Med-high | 3–4 min / side |
| 🐟 Coral Trout | Whole BBQ / grill | Med-high | 8–10 min / side |
| 🐟 Coral Trout | Steamed (Asian) | High | 8–10 min |
| 🦐 Prawns | Garlic butter | High | 2–3 min |
| 🦐 Prawns | BBQ | High | 2 min / side |
| 🦑 Calamari | Salt & pepper (flash fry) | 190°C | 60–90 sec |
| 🦑 Calamari | Grilled | High | 1–2 min / side |
| 🦪 Mussels | Steam (wine / coconut / tomato) | High | 4–5 min |
Firm, white-fleshed fish perfect for pan-frying, baking, and grilling.
Delicate, moist, and mildly sweet. A deep-sea favourite with a firm, pearly white fillet.
Season with salt & pepper. Dust in flour. Fry in butter & oil 3-4 min each side until golden. Finish with lemon & capers.
180°C for 12-15 min. Drizzle with olive oil, lemon slices, and fresh thyme. Wrap in foil to keep moist.
Firm, meaty texture with large flakes. Holds together beautifully in stews and curries.
Cut into strips. Dip in beer batter (flour, beer, egg, baking powder). Deep fry at 180°C for 4-5 min until golden.
Cube & simmer in coconut curry sauce for 8-10 min. Add at the end to keep it tender. Serve with rice.
Sweet, delicate, and sublime. One of Australia's premium eating fish — worth every cent.
Dredge in seasoned flour. Pan-fry in brown butter 3 min each side. Finish with parsley, lemon & capers.
Steam whole with ginger, shallots & soy for 8-10 min. Drizzle with hot sesame oil to finish.
Ugly to look at, heavenly to eat. Dense, sweet flesh often called "poor man's lobster" — firm enough for the grill.
Cut tail into thick medallions. Sear in hot butter & oil 3-4 min each side until golden. Baste with garlic butter — eats just like lobster.
Cube and thread onto skewers with capsicum & onion. Marinade in lemon, garlic & paprika, then grill 3-4 min each side.
Add tail chunks to a classic seafood stew with tomatoes, saffron & fennel. Simmer gently 8 min. A French classic.
Sweet, delicate fillets that shine with simple preparation.
Sweet, delicate white flesh. The quintessential Aussie fish & chips fish. Absolutely iconic.
Beer batter: 1 cup flour, 1 tsp baking powder, pinch salt, 1 cup cold beer. Coat fillets, deep fry at 180°C for 5-6 min.
Light flour dusting. Butter & oil in a hot pan. 2-3 min each side. Serve with lemon & tartare.
Sweet, slightly nutty flavour. A versatile estuary favourite — brilliant whole or filleted.
Score the skin. Stuff cavity with lemon, garlic & herbs. Bake at 200°C for 20-25 min. Baste with olive oil.
Brush with oil & season. Grill whole on BBQ over medium heat 6-8 min each side. Perfect crispy skin!
Bright pink skin, sweet white flesh. Mild and delicate — a family-friendly favourite.
Dip in flour, egg, then panko breadcrumbs. Pan-fry in oil 3 min each side. Serve with chips & salad.
Top fillets with tomato, olives, capers & feta. Bake at 180°C for 15 min. Finish with fresh basil.
Firm, sweet flesh with a unique flavour. Underrated gem — fantastic value and super versatile.
Season well. Pan-fry skin-side down in hot oil for 4 min. Flip for 1 min. Crispy skin, tender flesh.
Cube & add to fish chowder with potato, corn & cream. Simmer gently for 8 min. Don't overcook!
Crumb fillets in panko with lemon zest & parmesan. Shallow-fry until golden. Serve with aioli.
Wrap in baking paper with cherry tomatoes, olives, herbs & white wine. Bake 180°C for 15 min.
Rich, oily fish that pack incredible flavour and nutrition.
Rich, buttery, and packed with omega-3. The king of Australian seafood — endlessly versatile.
Score skin. Hot pan, oil, skin-side down 4-5 min. Flip 2 min. Rest. The skin should crackle!
Marinate in soy, mirin, sake & sugar (2:1:1:1). Pan-fry, basting with glaze. Sesame seeds to finish.
Cure fillet in equal parts salt & sugar plus dill for 48 hrs in the fridge. Slice thin. Incredible.
World-renowned salmon from the pristine waters of Tasmania's Huon Valley. Sustainably farmed with unmatched flavour and texture.
Low & slow at 120°C for 25-30 min with olive oil, lemon & herbs. Melts in the mouth — the chef's secret for luxury salmon.
Marinate in white miso, mirin & sake overnight. Broil 4-5 min until caramelised. Garnish with sesame & spring onion.
Cure with salt, sugar, dill & a splash of gin for 24-36 hrs. Slice paper-thin. Perfect for grazing boards.
💡 Why Huon? Huon Salmon is farmed in the clean, cold waters off Tasmania with a focus on sustainability and fish welfare — earning global recognition as a premium Australian product.
Huon salmon begin life in on-land hatcheries, where eggs are incubated in fresh, clean water. Once the young fish (smolt) mature, they're moved to sea pens in Tasmania's cold southern waters.
The salmon are raised in large, low-density pens in the deep, fast-flowing waters of the Huon and D'Entrecasteaux Channel. Strong currents mean the fish swim constantly, building firm, flavourful flesh.
Huon uses feed sourced from certified sustainable fisheries and plant proteins, reducing pressure on wild fish stocks while delivering the rich omega-3 salmon is famous for.
Fish welfare is a top priority — pens are regularly rested (fallowed), monitored by underwater cameras, and the water quality is independently audited to protect both the salmon and the surrounding environment.
Milder and more delicate than salmon. Beautiful orange-pink flesh — a real showstopper on the plate.
Brine for 2 hrs (salt, sugar, water). Hot smoke at 100-120°C for 45-60 min. Flake into salads.
180°C for 12-15 min. Top with dill, lemon slices & a drizzle of honey. Wrap loosely in foil.
Meaty, beef-like texture. The steak of the sea — treat it like premium red meat.
Super-hot pan. Oil. 60-90 seconds each side. Centre should be ruby red. Slice against the grain.
Coat in sesame seeds. Sear 90 sec per side. Serve with wasabi mayo & soy dipping sauce.
Cube raw, toss with soy, sesame oil & sriracha. Serve over rice with avocado, cucumber & edamame.
Dense, meaty and substantial. The ultimate BBQ fish steak — holds up brilliantly to high heat.
Marinate in olive oil, lemon, garlic & oregano for 30 min. Grill high heat 3-4 min each side.
Sear in olive oil. Add cherry tomatoes, capers, olives & white wine. Simmer 5 min. Finish with basil.
Vibrant red skin, firm sweet flesh. Queensland's iconic reef delicacy — a true premium favourite that rivals any fish in Australia.
Light flour dusting. Pan-fry in butter & oil 3-4 min each side until golden and flaky. A squeeze of lime is all it needs.
Score the skin, brush with oil & lemongrass butter. Grill whole over medium-high heat 8-10 min each side. Showstopper on the table.
Steam with ginger, shallots & a splash of soy for 8-10 min. Drizzle with hot sesame oil & coriander to finish.
💡 Did you know? Despite the name, coral trout isn't a trout at all — it's a saltwater grouper (cod family) found on the Great Barrier Reef. Its flavour and status make it one of Australia's most prized eating fish.
From prawns to mussels — Australia's finest shellfish, done right.
Sweet, succulent, and iconic. Australia's favourite seafood — from the BBQ to the banquet table.
Sauté in hot pan with butter, garlic & parsley. 2-3 min until just pink. Squeeze of lemon. Easy.
Toss in oil, garlic, chilli & lemon zest. Skewer & grill high heat 2 min each side. Charred perfection.
Dip in ice-cold tempura batter. Deep fry at 180°C for 2 min until light & crispy. Serve with soy.
Tender when cooked right, rubbery when not. The secret? Hot and fast — or low and slow.
Toss rings in cornflour with Szechuan pepper & salt. Flash fry at 190°C for 60-90 seconds. Serve with chilli.
Score tubes, marinate in olive oil, lemon & garlic. Grill high heat 1-2 min each side. Slice into rings.
Briny, sweet and incredibly affordable. A pot of mussels is one of life's great pleasures.
Sauté garlic & shallots. Add mussels + 1 cup white wine. Cover, steam 4-5 min until open. Finish with parsley & cream.
Red curry paste + coconut milk + mussels. Steam 4-5 min. Finish with lime, coriander & chilli. Serve with crusty bread.
Sauté garlic, chilli & anchovy. Add crushed tomatoes & mussels. Steam 5 min. Finish with fresh basil.
Room temp before cooking. Take fish out of fridge 15-20 min before cooking for even results.
Pat dry. Always pat fish dry with paper towel before cooking — moisture is the enemy of a good sear.
Hot pan, don't crowd. Overcrowding drops the pan temperature and steams your fish instead of searing it.
Rest your fish. Let fish rest 2-3 min after cooking. It continues cooking and juices redistribute.
Impress your mates at the next BBQ with these oceanic tidbits.
These deep-sea dwellers can live up to 150 years! They don't reach breeding age until around 30 — meaning the fish on your plate could be older than your grandparents.
Ling can grow up to 2 metres long and weigh over 45kg. In Europe, salted ling (called "stockfish") has been a staple for over 1,000 years!
Flathead are ambush predators that bury themselves in sand with only their eyes poking out, waiting to snap up passing prey. Australia has over 30 species!
Bream are born female and many change to male as they mature — a process called protandry. They can survive in both salt and freshwater.
The dark spot on a John Dory's side is called a "false eye" — it confuses predators and prey. Legend says St. Peter left his thumbprint on the fish, hence its nickname "St. Peter's Fish".
Salmon use Earth's magnetic field like a GPS to navigate thousands of kilometres back to the exact river where they were born.
Named after Tasmania's Huon River, Huon Salmon are raised in the Southern Hemisphere's cleanest waters. Huon Aquaculture was started by a husband-and-wife team in the 1980s and is now one of the world's most respected salmon producers.
Ocean trout get their vibrant orange-pink colour from their diet of krill and crustaceans rich in astaxanthin — the same pigment that turns flamingos pink!
Despite the name, coral trout is a saltwater grouper — not a real trout! It lives on Australia's Great Barrier Reef and can quickly change colour to blend in with its surroundings.
Tuna can swim at 75 km/h and are warm-blooded — a rare trait in fish. The largest tuna ever recorded weighed a whopping 678kg!
A swordfish's "sword" can be one-third its body length and is used to slash through schools of fish, stunning prey before eating it.
A prawn's heart is located in its head! They also carry their developing babies on the underside of their body for protection.
Calamari (squid) has three hearts and blue blood! Their copper-based blood is more efficient at carrying oxygen in cold, low-oxygen deep water.
Mussels are ocean filters — a single mussel can clean up to 20 litres of seawater a day! They're also one of the most sustainable seafoods on the planet.
Ocean perch are slow-growing and can live up to 60 years. They're caught at depths of up to 500 metres off Australia's south-east coast.
Gurnard "walk" along the seafloor using modified fin rays that act like fingers. They also "croak" by vibrating their swim bladder!
Monkfish are ambush hunters with a built-in "fishing rod" — a glowing lure on their head that dangles in front of their huge mouth to attract unsuspecting prey. Their tail is the only part eaten, yet it's prized as "poor man's lobster" for its sweet, meaty texture.