Nutrition Experts
Question:
I'm trying to eat more fish and love to grill it, but it usually gets overcooked or falls apart. Any tips?
Answer:
It's great that you're eating more fish! Many experts recommend eating fish at least twice a week to benefit heart health. Especially good choices are fatty fish like salmon, mackerel, herring, lake trout, sardines and albacore tuna, which are among the highest in omega-3 fatty acids.

Grilled fish is the ultimate "fast food" because it cooks in just a few minutes. The tips below will help you grill to perfection every time. Then, just sit back and reel in the compliments!

  1. Use the best grilling method. Grill meaty fish like tuna steaks, salmon, halibut and swordfish right on the grate. Grill more delicate fish such as flounder, tilapia and sole in a grill basket (which makes flipping easier) or in a foil packet.

  2. Keep fish from sticking. Start with a clean grill and preheat it to medium-hot before adding the fish. Generally, the grill is hot enough when you can't hold your hand a few inches over the grate for more than five seconds. Brush the grill grates, grill basket or the fish with oil before placing the fish on the grill.

  3. Know when fish is cooked. Perfectly-grilled fish is seared so that it's crispy on the outside and moist and flaky on the inside. A general recommendation is to cook fish for 10 minutes per inch of thickness (or 5 minutes for ½-inch thick fillets). Flip the fish halfway through the cooking time so it doesn't get overcooked, and flip it only once. The best way to check doneness is to insert an instant-read thermometer into the thickest part of the fish. Fish is cooked when it reaches an internal temperature of 145°F and flakes easily when tested with a fork. It will be opaque in color with milky-white juice. Underdone fish is translucent with clear, watery juices; overdone fish is dry.
Nutritionist Experts
Our Nutrition Experts are registered dietitians who hold master's degrees and are members of the American Dietetic Association and several specialty nutrition groups. They combine over 40 years experience in food and nutrition science, communications and counseling, the culinary arts and the development of nutrition education materials. They are quoted frequently in the national media and have written about nutrition for many major magazines, newspapers, and newsletters.