In the kitchen, fish are broadly divided into two groups. In fatty fish, fat is distributed through the muscle tissue; the flesh is darker, the flavor is pronounced, and it does not dry out easily on the grill. In white fish, most of the fat is concentrated in the liver, while the muscle is lean and light-colored; these fish dry out quickly and do better with moist cooking methods. Choosing a cooking method starts with this distinction. Once you know the difference, the method follows naturally.
Fatty fish include anchovies, sardines, mackerel, bonito, bluefish, horse mackerel, salmon, and tuna. In these fish, fat lies between the muscle fibers and melts during cooking, moistening the flesh from within; it plays a role similar to marbling in red meat. Their flesh is dark and their flavor pronounced, and they do not dry out easily on the grill, barbecue, or in the oven. However, because their fat turns rancid quickly, they have a shorter shelf life and require more careful storage. Another feature of this group is its bones: in small fish such as anchovies and sardines, the bones are thin and soft and are sometimes eaten without being removed.
White fish include whiting, hake, sole, turbot, sea bass, sea bream, and red mullet. Their muscle is lean and light-colored, and their flavor is milder. Their leanness makes them delicate to cook: the window for doneness is narrow, and a delay of a few minutes can leave the flesh dry and cottony. On the other hand, their shelf life is slightly longer than that of fatty fish, and their neutral flavor makes them much easier to use in sauced dishes, steamed dishes, and soups.
Choose the cooking method according to this distinction. Fatty fish are suited to dry heat: grilling, barbecue, roasting whole in the oven, and salt baking. Their own fat helps protect them and carries smoky flavor. White fish are suited to moist methods: steaming, cooking in parchment, baking in a light sauce, and soup. If cooking white fish with dry heat, shorten the cooking time and add oil or sauce on top. A coating of flour or breadcrumbs also serves as a protective layer for white fish.
Odor management also varies by group. Fatty fish have a strong smell, which is balanced with an acidic accompaniment such as lemon, vinegar, or pomegranate molasses; heavy seasoning is unnecessary. White fish have a neutral flavor, so they carry seasoning and sauce well and can even need them. When fatty fish is cooked, the smell lingers longer in the kitchen; for this reason, covered cooking methods such as baking and steaming may be preferred. Fatty fish fried in a pan leaves the strongest smell.
The two groups differ in storage. The fat in fatty fish turns rancid more quickly when exposed to air and light, so it retains its quality for less time in the freezer and should be tightly packaged to keep air out. White fish lasts a little longer under the same conditions. For the two groups, the cooking measure is the same and does not change: fish is considered safe when it reaches 63°C / 145°F; doneness should also be checked separately with a fork. The distinction also applies to canned products: most fish used in canned products belongs to the fatty group.
A Note for Readers
This content is for informational purposes only and is not a substitute for medical advice. Consult your doctor before making any decision about your health.
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