PREP

There are many great seafood recipes out there. Below are a few basic methods recommended by our fishmonger to get you started preparing and cooking delicious fresh fish at home!

Fillets: Oven


If you're after a simple way to cook your fillets, we cook pretty much everything at home using this method! (Note: there are some exceptions, such as tuna and salmon.)

  1. Pre-heat your oven to 300 deg F.
  2. Using an ovenproof pan on the stove top, heat a 1-2 Tbsp of mild flavoured oil with a high smokeppint, such as grapeseed, over medium high heat, until shimmering.
  3. As the oil is coming to temperature season both sides of the fish with salt and fresh ground pepper.
  4. Place the fish in the pan, skin side UP for 2-3 minutes to form a nice crust. Turn it over gently and cook for another 2-3 minutes on the stovetop.
  5. Place pan into oven.
  6. Depending on the thickness of the fillet it will take anywhere from 5 to 15 minutes to finish cooking through In the oven. Check a couple of times to ensure it doesn't over cook, looking for an internal temperature of 140 deg F
  7. Remove from oven and enjoy!




Fillets: Charcoal Grill


Grilling is a great way to cook fish. While a few species can go straight on a hot grill, without skin (think tuna, swordfish, salmon and snakehead) most white fish can fall apart on a grill. Here's how we like to grill skin-on white fish fillets, by only putting the skin side down on the grill, and not turning the fillet over. Unless your grill is immaculately clean, the fish skin will stick a little bit, but the fillet shouldn't actually fall apart if handled gently.

  1. After your coals are hot bank them all on one side.
  2. Lightly score the skin side of the fish by running your knife along the skin and making a small slit through it (this will stop it from shrinking up more than the flesh).
  3. Season both sides with salt and pepper, and lightly oil the skin side. Rub the now hot grill grate with an oiled paper towel.
  4. Place fish skin side down on the grill above the coals.
  5. Allow fish to get a nice crispy sear, about 3 mins depending on how hot your coals are.
  6. Gently move the fish over to the other side, leaving it skin side down.
  7. Cover the grill and allow the fish to finish cooking through via indirect heat. This could take 2 - 10 mins depending on the thickness of the fillet.
  8. We recommend checking it often to ensure it cooks
  9. through, while remaining moist, you are looking for an internal temperature of 140 deg F
  10. Remove from the grill and enjoy your fish!




Fillets: Gas Grill


Grilling is a great way to cook fish. While a few species can go straight on a hot grill, without skin (think tuna, swordfish, salmon and snakehead) most white fish can fall apart on a grill. Here's how we like to grill skin-on white fish fillets, by only putting the skin side down on the grill, and not turning the fillet over. Unless your grill is immaculately clean, the fish skin will stick a little bit, but the fillet shouldn't actually fall apart if handled gently.

  1. Turn on 2 gas burners to high and close the lid for 10 mins to allow the grate to get hot.
  2. Lightly score the skin side of the fish by running your knife from shrinking up more than the flesh).
  3. Season both sides with salt and pepper, and lightly oil the skin side.
  4. Rub the now hot grill grate with an oiled paper towel.
  5. Place fish skin side down above one of the gas burners. Allow fish to get a nice crispy sear, about 3 mins depending on how the grate is.
  6. Turn the gas burner below the fish off, leaving the other burner on.
  7. Close the lid and allow the fish to finish cooking through via indirect heat. This could take 2 - 10 mins depending on the thickness of the fillet.
  8. We recommend checking it often to ensure it cooks through, while remaining moist, you're looking for an internal temperature of 140 deg F
  9. Remove from the grill and enjoy your fish!




Whole Fish: Oven


  1. Preheat oven to 300 deg F
  2. Place the cleaned fish on a large sheet of foil.
  3. Season well inside and out with salt and pepper.
  4. Add fresh herbs and a dash of white wine.
  5. Lightly seal the foil at the top, enveloping the fish.
  6. Bake on a baking sheet for 20 - 30 minutes, depending on the size of the fish.
  7. To test for doneenss, check the thickest part of the fish, just behind the head near the dorsal fin. When done, the flesh will be firm and flaky, but still moist, you are looking for an internal temperature of 140 deg F.
  8. Remove from oven and enjoy!





Union Market
1309 5th St NE
Washington, DC 20017
202-543-2592
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Due to the Coronavirus Emergency, we have adjusted our hours:

KITCHEN SUN-WED 11 AM-7 PM

THURS, FRI & SAT 11 AM-8 PM 

SEAFOOD MARKET 7 DAYS 11 AM-5 PM

Enter Union Market through the entrance near 5th Street NE and walk down to us for Fresh Fish purchases. For Prepared Food you can order at the counter or online starting at 10:45 am. At present, all food and drinks can be picked up at our counter 10 minutes after ordering.

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Fresh Fish by Mercato | Prepared Meals by Uber Eats

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