The New Zealand Seafood Industry Council Ltd

Choosing New Zealand seafood

New Zealand's Quota Management System uses in-depth scientific analysis of fish stocks so that they are kept at sustainable levels for the future.

Different types of fish suit different cooking methods and recipes. This depends mostly on the texture of the fish, together with its oilyness, and strength of flavour.

Use the table below to find the right cooking method for the seafood you've bought or see which fish can substituted successfully for others or find seafood suitable for your preferred cooking method.

Click on any or all of the headings below to search the table.

Seafood Characteristics Color When Cooked Cooking Method Omega3
Alfonsino Firm, Oily, Holds shape when cooked White Bake, Casserole, Curry, Poach, Steam, Fry High Omega-3
Cod, Blue Medium, Thick flakes Pink flesh, whitens on cooking Bake, Marinate, Poach, Smoke, Soup/chowder, Fry, Microwave Good Omega-3
Blue Moki Firm, Holds shape when cooked Greyish-white when cooked Bake, Casserole, Curry, Poach, Smoke, Steam, Fry Good Omega-3
Bluenose Medium, Thick flakes White Bake, BBQ, Marinate, Microwave, Poach, Soup/chowder, Fry Good Omega-3
Brill Delicate, Flakes easily when cooked Apricot flesh, whitens when cooked Bake, Microwave Good Omega-3
Butterfish Medium, Thick flakes White Bake, Marinate, Microwave, Poach, Smoke, Fry Good Omega-3
Cardinal Fish Medium, Thick flakes White Bake, Curry, Steam, Poach, Smoke Good Omega-3
Clams Medium, Shellfish Shell Bake, BBQ, Soup/chowder, Fry Good Omega-3
Crab Crisp, Moist, Shellfish White Bake, BBQ, Steam, Fry Good Omega-3
Rock Lobster Rock lobster, Crisp, Meaty, Shellfish White Bake, BBQ, Sushi / raw Good Omega-3
Creamfish Medium, Thick flakes White Bake, Marinate, Microwave, Poach, Smoke Good Omega-3
Eel Oily, High in beneficial Omega-3s White Bake, Casserole, Smoke, Soup/chowder, Fry Very high Omega-3
Flounder Delicate, Flakes easily when cooked White Bake, BBQ, Fry, Microwave Good Omega-3
Frostfish Delicate, Flakes easily when cooked White Bake, Poach, Fry, Microwave Good Omega-3
Garfish Medium, Thick flakes White Microwave, Bake, Fry, Marinate Good Omega-3
Gemfish Delicate White Microwave, Poach, Smoke, Bake, BBQ, Marinate, Fry Good Omega-3
Groper Firm, Holds shape when cooked White Fry, Poach, Steam, Bake, BBQ, Casserole, Sushi / raw Good Omega-3
Gurnard, Red Firm, Holds shape when cooked White Fry, Poach, Steam, Bake, BBQ, Casserole, Sushi / raw Good Omega-3
Hake Delicate, Thick flakes White Marinate, Microwave, Poach, Bake, Curry, Casserole, Soup/chowder Good Omega-3
Hoki Delicate, Flakes easily when cooked White Microwave, Bake, Curry, Smoke, Soup/chowder Good Omega-3
Dory, John Medium White Bake, Fry, Marinate, Microwave, Poach, Sushi / raw Good Omega-3
Kahawai Medium, Oily, Thick flakes Dark, lightens on cooking to a white/cream Bake, Curry, Marinate, Microwave, Poach, Smoke, Fry High Omega-3
Kina Creamy texture Orange Sushi / raw Good Omega-3
Kingfish Firm, Holds shape when cooked Dark, lightens on cooking Bake, BBQ, Casserole, Poach, Smoke, Steam, Sushi / raw, Fry Good Omega-3
Leatherjacket Medium, Thick flakes Cream Bake, Marinate, Microwave, Poach, Fry Good Omega-3
Lemon Fish Firm, Holds shape when cooked White Bake, Casserole, Curry, Fry, Poach, Steam Good Omega-3
Ling Firm, Holds shape when cooked Very White Bake, BBQ, Casserole, Curry, Poach, Smoke, Steam, Soup/chowder, Fry Good Omega-3
Mackerel, Jack Oily, High in beneficial Omega-3s Dark, lightens on cooking Bake, BBQ, Casserole, Curry, Marinate, Microwave, Poach, Smoke, Steam Very high Omega-3
Monkfish Firm, Holds shape when cooked Pearly White Bake, BBQ, Poach, Steam, Soup/chowder, Fry Good Omega-3
Mullet, Grey Holds shape when cooked, Firm White Bake, Casserole, Poach, Smoke, Steam Good Omega-3
Mussel Shellfish Shell Bake, BBQ, Fry, Curry, Marinate, Microwave, Soup/chowder, Smoke, Steam, Sushi / raw Good Omega-3
Orange Roughy Holds shape when cooked, Firm Pearly White Bake, BBQ, Casserole, Poach, Smoke, Steam, Soup/chowder, Fry Good Omega-3
Oysters, Dredge (Bluff) Shellfish Pearly White Bake, BBQ, Fry, Poach, Smoke, Steam, Soup/chowder, Sushi / raw Good Omega-3
Paua / Abalone Shellfish Black Bake, BBQ, Sushi / raw Good Omega-3
Pilchard Oily, High in beneficial Omega-3s Dark Marinate, Poach, Smoke, Bake, BBQ, Fry High Omega-3
Pipi Delicate, Shellfish Shell/Cream Marinate, Poach, Steam, Bake, BBQ, Soup/chowder, Fry Good Omega-3
Ray's Bream Medium, Thick flakes White Microwave, Poach, Fry, Bake, Curry, Marinate Good Omega-3
Cod, Red Delicate, Flakes easily when cooked White Smoke, Fry, Bake, Microwave, Poach Good Omega-3
Ruby Fish Firm, Holds shape when cooked White Poach, Smoke, Steam, Bake, BBQ, Casserole, Fry Good Omega-3
Rig Firm, Does not flake readily White Microwave, Steam, Bake, Curry, Fry Good Omega-3
Salmon Oily, High in beneficial Omega-3s Orange Curry, Microwave, Marinate, Bake, BBQ, Casserole, Poach, Smoke, Steam, Sushi / raw, Fry Very high Omega-3
Sardines Oily, High in beneficial Omega-3s Brown Very high Omega-3
Scallop Medium, Shellfish Cream with orange roe Smoke, Soup/chowder, Fry, Bake, BBQ, Marinate Good Omega-3
Scampi Like rock lobster, Crisp, Meaty White Sushi / raw, Bake, BBQ, Marinate Good Omega-3
Sea Perch Delicate, Flakes easily when cooked White Bake, Microwave, Fry Good Omega-3
Shark Firm, Holds shape when cooked White Curry, Poach, Steam, Bake, BBQ, Casserole, Fry Good Omega-3
Shrimp Crustacea White Soup/chowder, Sushi / raw, Bake, BBQ, Fry Good Omega-3
Skate Medium, Thick flakes White Microwave, Poach, Bake, Fry, Marinate Good Omega-3
Snapper Medium, Thick flakes White Microwave, Poach, BBQ, Bake, Curry, Marinate, Smoke, Soup/chowder, Fry Good Omega-3
Sole, Lemon Flakes easily when cooked, Delicate White or whitens when cooking Bake, Fry, Microwave Good Omega-3
Squid May need tenderising, Dense flesh White Bake, BBQ, Sushi / raw, Fry Good Omega-3
Spiny Dogfish Holds shape when cooked, Firm White Bake, BBQ, Casserole, Poach, Steam, Fry Good Omega-3
Swordfish Oily, Firm, Holds shape when cooked White Bake, BBQ, Casserole, Fry, Poach, Steam High Omega-3
Tarakihi Moist, Medium, Thick flakes White Bake, BBQ, Curry, Microwave, Fry, Poach, Marinate, Soup/chowder, Sushi / raw Good Omega-3
Trevally Thick flakes, Medium Marbled pink w darker fat line that may be removed Bake, Curry, Marinate, Steam, Microwave, Poach, Smoke, Fry High Omega-3
Trumpeter Holds shape when cooked, Firm White Bake, BBQ, Casserole, Steam, Poach, Fry, Smoke Good Omega-3
Tuna High in beneficial Omega-3s, Oily Brown Bake, BBQ, Casserole, Sushi / raw, Marinate, Microwave, Smoke, Fry High Omega-3
Turbot Flakes easily when cooked, Delicate Apricot flesh, whitens when cooked Bake, Fry, Poach, Microwave Good Omega-3
Warehou, Silver Holds shape when cooked, Firm, Oily, High in beneficial Omega-3s Lightens on cooking Bake, Casserole, Curry, Fry, Poach, Steam Very high Omega-3
Warehou, Blue Firm, Holds shape when cooked Lightens on cooking Casserole, Curry, Fry, Poach, Steam, Bake Good Omega-3
Porae Moist, Medium, Thick flakes White Bake, BBQ, Curry, Microwave, Fry, Poach, Marinate, Soup/chowder, Sushi / raw Good Omega-3