Cooking 101

“Fish is one of the quickest and easiest meals, but nobody believes me until they try it for themselves. It thaws quickly and it’s a healthy meal ready in under 20 minutes!” — Mama T

Mama T has been cooking fish for our families for over 25 years. Here’s her recommendations so you can enjoy delicious Springhills fish at home!


1. Oven

“If you have time, I recommend baking it slowly for 20 minutes. It ensures the fish stays moist and it’s harder to overcook.”

  1. Place fillet skin-side down on a baking sheet or roasting pan.
  2. Season the fillets with olive oil and salt, pepper or your favourite spice mix.
  3. Bake for 15 – 20 minutes at 350F.

2. Frying pan

“Frying in a pan can be a quick way to get a healthy meal after a long day, and Lord knows we have plenty of those around here!”

  1. Heat oil or butter at medium heat
  2. Season the fillets with your salt, pepper or your favourite spice mix.
  3. Add fillets skin-side down and cook for 5 minutes, then flip for another 2 – 3 minutes

3. Barbecue

“Arlen’s the barbecuer in the family, so we’ll grill the fish in summer, or of we want to pretend like it is!”

  1. Season fillet generously with olive oil and lemon juice.
  2. Wrap loosely around the fillet, skin-side down
  3. Grill for 15 minutes

How do you know it’s done?

“You’ll know the fish is done if you stick in a fork and the fillet starts pulling apart at the seams. I call that ‘flaking’. You still want the middle to be a bit translucent in the middle. If it’s opaque all the way through, it might be overcooked. But it’s still perfectly fine to eat!”

What’s the best way to thaw it?

“If you know you’re eating it the night or morning before, you can put the fillet in the fridge to thaw. But if you’re in a rush, you can always toss it in the sink and put some cold or room temperature water on it for 5 minutes. If you thaw in warm water or try cooking from frozen, it might have a rubbery texture.”

You’ve mastered the cooking basics, now what?

Want to get more vegetables in?

“I always fill my roasting plan with plenty of vegetables when I cook it in the oven, and then I just lay the fish fillet on top! Some vegetables take longer to cook, like sweet potato, squash or carrots, so roast them for 20 minutes before the fish. Add peppers, mushrooms, zucchini or cauliflower when you add the fish!”

Do you like your fish saucy?

“Sauce is a must. My go-to is an equal mix of olive oil, balsamic vinegar and maple syrup. Or try 0.5 cups sour cream with generous dill and Dijon mustard. Or just cheat with a premade jar of green curry or teriyaki sauce.​ You can add your sauce any time at the start if you’re using the oven or barbecue, or just for the last two minutes in the frying pan.”

What about seasoning?

“The possibilities are endless. I love covering it in lemon pepper and parmesan. If we’re breaking up the fish for tacos, I dust them with paprika and salt. There are plenty of premixed fish seasoning too! If you have time, pour the seasoning on for 20 minutes before you cook so the fish can absorb even more of the flavour! There’s never too much!”

Check out our recipes

Whether you’re looking for an easy “weeknight fancy” meal, or to impress your tough mother-in-law, we have a recipe for you!