Always try to buy wild fish as opposed to farmed. Frozen fish is fine to use, just defrost it before cooking by leaving it in the fridge to thaw. Whole Foods has excellent fish options in both the freezer and fresh deli area.
Different fish have different tastes and textures. Mahi mahi and cod are lighter, flakier fish with a very mild taste, while salmon and tuna are fattier and more flavorful. Fish have high levels of Omega 3 fatty acids - YAY for heart health!
There are tons of ways to prepare fish. Here's my tried and true simple method that I use for all types of fish. It's super easy and foolproof.
What you need:
-heavy bottom skillet that can be placed on stovetop AND into the oven (porcelain enamel cast iron)
-salt & pepper
-Preheat oven to 350 degrees.
-Heat 1/2 to 1 tablespoon butter in the skillet over medium heat on the stovetop. Salt & pepper the fish.
-When the butter is melted, add the fish. Sear the fish on both sides using a medium to med/high heat.
-You're not cooking the fish all the way through here so just think of browning the outside of the fish.
-After both sides are seared, add the pan to the oven and cook until the fish is cooked through.
-Cook for roughly 10 minutes (flakier fish takes less time than fattier fish like salmon)
-Be careful not to overcook! You will know the fish is done when the color is the same all the way through. Overcooked fish will get tough and chewy...yuck.
*For extra yum, add veggies like asparagus or brussels sprouts to the pan when you're searing the fish. They'll roast up nice in the oven.
I like to serve my fish in a salad or over raw or steamed greens with some extra veggies and avocado on the side. A sprinkle of lemon juice tops off the flavor.