How to Cook Blue Grenadier Fish

Blue grenadier fish, also known as hoki, blue hake or whiptail fish, is a saltwater fish commonly caught in New Zealand. A blue grenadier fillet is white in color and is fairly soft when compared with other, more common fish like salmon and tuna.

Blue grenadier fish, also known as hoki, blue hake or whiptail fish, is a saltwater fish commonly caught in New Zealand.
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Blue grenadier has a light, clean taste, and can easily be paired with a variety of sauces or garnishes based on personal taste. According to the Academy of Nutrition and Dietetics, cook fish to an internal temperature of 145 degrees Fahrenheit, or until the flesh is opaque and flakes easily with a fork.

Read more: How to Prepare Tasty (and Safe) Whiting Fish

Baked Blue Grenadier

Step 1: Rinse and Pat Dry

Take the fish out of the refrigerator and rinse it with cold clean water from the tap. Pat the fish dry with clean paper towels and cover it with plastic wrap or wax paper to warm up to room temperature for one hour.

Step 2: Preheat the Oven

Preheat the oven to 400 F.

Step 3: Brush With Oil

Brush the fish on both sides with extra virgin olive oil. Season the fish all over with sea salt and coarse ground black pepper to taste.

Step 4: Bake Your Fish

Place the fish in a baking dish and bake it for 15 minutes. When the fish is fully cooked, the outside will be a light golden brown color.

Step 5: Rest and Serve

Transfer the fish to a serving plate and allow it to rest for five minutes before serving.

Pan-Fried Blue Grenadier Fillet

Step 1: Bring to Room Temperature

Allow the blue grenadier fillet to reach room temperature.

Step 2: Heat Oil in Pan

Heat 1 tablespoon extra virgin olive oil in a large sauté pan until hot but not smoking.

Step 3: Put Fish in Pan

Place the fish in the sauté pan and cook it for four minutes. Flip the fish over and cook it for an additional four to five minutes on the other side.

Step 4: Remove and Serve

Remove fish from pan and allow the meat to rest for five minutes.

Broiled Blue Grenadier

Step 1: Preheat the Broiler

Preheat the broiler.

Step 2: Add Oil and Seasoning

Brush the fish on both sides with extra virgin olive oil. Season the fish all over with sea salt and coarse ground black pepper to taste.

Step 3: Cook Fish in Broiler

Place the fish in a broiler pan and cook it for five minutes. Flip the fish over and cook it for an additional five minutes on the other side.

Step 4: Serve and Enjoy

Remove blue grenadier fillet from broiler, rest five minutes and serve.

Read more: 3 Health Benefits of Catfish That Make It Worth Eating

Try These Tips

Refrigerate fresh fish immediately after purchase. Cook fresh fish within 2 days of purchase, or freeze it for future use, as advised by the Food and Drug Administration.

You can add fresh herbs like finely chopped rosemary or herbes de Provence to the fish along with the salt and pepper for additional flavor. Make blue grenadier fish and chips or try blue grenadier and curry.

Save leftover fish for a second tasty meal. Refrigerate leftovers promptly and discard food that has been at room temperature for more than two hours, as advised by the USDA Food Safety and Inspection Service, to reduce risk of foodborne illness.

Things You'll Need

  • 2 blue grenadier steaks or fillets, approximately 1/2 inch thick

  • Clean paper towels

  • Plastic wrap or wax paper

  • Food brush

  • Extra virgin olive oil, for brushing

  • Sea salt, to taste

  • Coarse ground black pepper, to taste

  • Serving plate

  • Large sauté pan

  • Broiler pan

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