The Basics
Temperature
Cooking seafood well is mostly about temperature. Because different species vary in thickness, fat content, and texture, there isn’t one perfect cooking method for everything—but knowing the right internal temperature takes out much of the guesswork.
USDA Recommendations
The USDA recommends cooking fish to an internal temperature of 145°F. At that temperature, your fish will absolutely be safe to eat — but with wild-caught species, it can also leave you with something that’s very firm, dry, or even a bit chalky.
Because Hook Point fish are harvested carefully and flash-frozen shortly after catch, many of our customers prefer to cook to a slightly lower internal temperature for a more tender, moist result.
Using a meat thermometer inserted into the thickest part of the fillet is the most accurate way to know when your fish is ready.
Carryover Cooking
Fish will continue to cook for a short period after you remove it from the heat source. This is called carryover cooking.
To account for this, remove your fish from heat when it's about 5°F below your target temperature and allow it to rest for a couple of minutes before serving. The internal temperature will continue to rise slightly as it rests.
Cooking Temperature by Species
Sockeye Salmon
Best internal temp: 120–125°F
Sockeye is naturally lean, which means it dries out faster than other fish if overcooked. Pulling it from the heat around 120–125°F will give you a tender, flaky texture that still retains its natural richness.
Coho & King Salmon
Best internal temp: 125–130°F
These species have more natural fat, which gives you a bit more flexibility. Cooking in this range keeps the fish moist while allowing it to fully set without becoming dry.
Sablefish (Black Cod)
Best internal temp: 135–140°F
Sablefish is rich and buttery thanks to its high oil content. It benefits from slightly more time on the heat, which helps the texture fully develop while staying silky and tender.
Halibut, Pacific Cod, Rockfish & Other Lean White Fish
Best internal temp: 130–135°F
These lean fish benefit from careful cooking. In this range, the flesh will turn opaque and begin to flake cleanly while still staying moist and tender. Cooking beyond 140°F can cause the fish to firm up quickly and lose its natural juiciness.
General Cooking Time Guidelines
Cooking time will vary depending on thickness and method. We suggest relying on an internal thermometer, but here are a few starting points:
Baking or Roasting
Grill over medium-high heat
Cook about 3–5 minutes on one side and 2–4 minutes on the other.
Grilling
Preheat oven to 375°F
Cook for approximately 10–12 minutes per inch of thickness,
Pan Searing
Heat skillet over medium-high heat.
Cook about 3–4 minutes on one side and 1–2 minutes on the other,