A Comprehensive Guide to Fish Cooking Temperatures

Cooking fish can be a delicate process, as it easily becomes overcooked and dry. However, with the right temperatures and techniques, you can achieve a tender, delicious, and safe seafood dinner. Here’s a detailed guide on how to cook fish to perfection.

Baking Temperatures for Fish

When baking fish, the temperature depends on the type and cut of the fish.

Whole Fish, Fish Steaks, and Fillets: For whole fish with the head and tail attached, as well as fish steaks and fillets, the recommended baking temperature is 450°F (232°C)[1].
Pan-dressed Fish: If you are cooking a pan-dressed fish (a whole fish with the head, tail, gills, fins, scales, and organs removed), the best cooking temperature is 350°F (177°C)[1].

Baking Times for Fish

To ensure your fish is cooked correctly, follow the 10-minute rule:

Measure the thickest part of the fish using a clean ruler.
Convert the measurement to a fraction (e.g., 1/2 inch equals 0.5).
Multiply the fraction by 10 (e.g., 0.5 times 10 equals 5 minutes)[1].

For example, if your fish fillets are ½ inch thick, bake them for 5 minutes. It is advisable to flip the fish only once, halfway through the baking time.

Exceptions to the 10-Minute Rule

Frozen Fish: If you are baking frozen fish, it will take longer to cook. It is best to defrost the fish first, but if you must bake it frozen, follow the package instructions[1].
Whole Fish in Foil: Whole fish baked in foil will require about 15 minutes per pound plus an additional 15 minutes. For instance, a 1-pound fish would take about 30 minutes[1].

Internal Temperatures for Different Types of Fish

Using an instant-read thermometer is the most accurate way to check if your fish is cooked.

Salmon:
Medium-Rare: 120-125°F (49-52°C)
Medium: 130-135°F (54-57°C)
Well-Done: 140°F (60°C) and above[3][4].
Tuna:
Rare: 110-120°F (43-49°C)
Medium-Rare: 125-130°F (52-54°C)
Medium: 135-140°F (57-60°C)[3].
Halibut and Cod:
Medium: 130-135°F (54-57°C)
Well-Done: 140-145°F (60-63°C)[3][4].
Trout:
Medium: 130-135°F (54-57°C)
Well-Done: 140-145°F (60-63°C)[3].
White Fish (e.g., Pacific Cod, Pacific Halibut):
Target around 130°F (54°C)[4].
Very Fatty Fish (e.g., Sablefish):
Can go up to 135°F (57°C)[4].

Visual and Sensory Clues

In addition to internal temperatures, there are several visual and sensory clues to check if your fish is cooked:

Flaking: Fish fillets or steaks are done when they flake easily with a fork. Salmon and tuna will be darkish pink at the center when medium, while white fish should be glistening and wet-looking only at the innermost core[2][5].
Dorsal Fin: For whole fish, check if the dorsal fin comes out easily; if it does, the fish is done[2].
Touch: Press gently on the fish with your index finger; it should have about as much give as the tip of your nose[5].
Opacity: The center of the fish should be almost opaque, not translucent-looking like raw fish[5].

Food Safety

While the FDA recommends an internal temperature of 145°F (63°C) for food safety, cooking fish to this temperature can result in dryness. It is advisable to balance safety and texture by removing the fish from heat a few degrees before your target temperature to account for carryover cooking[4][5].

Most Important Facts About Fish Cooking Temperatures

Baking Temperatures:
Whole fish, fish steaks, and fillets: 450°F (232°C)
Pan-dressed fish: 350°F (177°C)[1].
Baking Times:
Follow the 10-minute rule per inch of thickness, with exceptions for frozen fish and whole fish in foil[1].
Internal Temperatures:
Salmon: 120-125°F (49-52°C) for medium-rare, 130-135°F (54-57°C) for medium
Tuna: 110-120°F (43-49°C) for rare, 125-130°F (52-54°C) for medium-rare
Halibut, Cod, Trout: 130-135°F (54-57°C) for medium
White Fish: 130°F (54°C)
Very Fatty Fish: up to 135°F (57°C)[3][4].
Visual and Sensory Clues:
Fish should flake easily with a fork
Dorsal fin should come out easily for whole fish
Fish should have a similar give to the tip of your nose when pressed gently
Center should be almost opaque, not translucent[2][5].
Food Safety:
Aim for an internal temperature that balances safety and texture, considering the FDA’s recommendation of 145°F (63°C) but adjusting for optimal texture[4][5].