5 Tips for Perfectly Cooked Seafood Every Time

Cooking seafood doesn’t have to be intimidating. With just a few simple techniques, you can turn any fillet, shellfish, or prawn into a restaurant-quality dish.

Follow these expert tips to ensure your seafood is moist, flavourful, and cooked to perfection, every time.

1. Let Seafood Come to Room Temperature

Before heating your pan or preheating the grill, remove seafood from the fridge and let it sit at room temperature for 10 to 15 minutes.

Why it matters: Cold seafood placed directly into a hot cooking surface will cook unevenly - edges can overcook while the centre remains underdone. Allowing it to warm slightly helps achieve even cooking and a perfect sear!

Use paper towels to gently pat seafood dry, then season just before cooking with salt, pepper, or a light drizzle of olive oil.

Why it matters: Excess moisture creates steam, preventing a crisp exterior or good grill marks. A dry surface ensures proper browning and helps your seasoning adhere, letting the natural seafood flavour shine.

• Pan-Searing: Preheat a heavy non-stick or stainless-steel skillet over medium–high heat until it’s hot but not smoking. Add oil, then seafood.
• Grilling: Preheat grill to medium–high, oil grates with a brush or paper towel to prevent sticking.
• Baking: Preheat oven to the recommended temperature (180–200 °C). Use a parchment-lined tray for even airflow around the seafood.

Why it matters: Seafood cooks quickly and is sensitive to temperature fluctuations. A properly preheated surface ensures a crisp crust and locks in moisture. Adjust heat slightly lower if you notice burning before the inside cooks through.

• Fish Fillets: 3 to 4 minutes per side for pan-searing or 10 to 12 minutes in the oven at 180 °C.
• Shrimp & Prawns: 2 to 3 minutes per side on the stovetop or 6 to 8 minutes in a 200°C oven until pink and opaque.
• Scallops: 1 ½ to 2 minutes per side in a hot pan until golden-brown on each side.
• Shellfish: Steam 5 to 7 minutes or until shells open.

Why it matters: Overcooked seafood becomes dry and rubbery, and undercooked seafood can be unsafe. Use a timer and watch closely - seafood usually cooks in under 15 minutes. When in doubt, check for firmness (fish should flake, shrimp should be opaque).

Once seafood is off the heat, top immediately with:

• A squeeze of fresh lemon or lime juice
• A pat of herbed butter or garlic butter
• A sprinkle of chopped fresh herbs (parsley, cilantro, dill)
• A dash of good-quality extra-virgin olive oil

Let cooked seafood rest on a warm plate for 1 to 2 minutes before plating. This brief rest allows residual heat to finish cooking and the juices to redistribute, ensuring maximum moisture and flavour!