How to Eat Fish if You Hate Fish

December 16, 2025 •

5 min read

According to a 2016 survey, a significant percentage of people don't meet the recommended weekly fish intake, often citing taste or smell as the main reason. If you are one of them, but want to reap the nutritional benefits, learning how to eat fish if you hate fish is your solution.

Quick Summary

Overcome seafood aversion by selecting mild-tasting fish, using robust seasonings and cooking methods, and incorporating fish into dishes with stronger flavors. Explore preparation techniques that eliminate the 'fishy' taste and introduce fish gradually into your diet. Get creative with recipes and consider alternatives to meet nutritional goals.

Key Points

Start Mild: Begin with white, flaky, mild-tasting fish like cod, tilapia, or haddock to minimize the 'fishy' flavor.
Embrace Freshness: Always prioritize the freshest possible fish, as the 'fishy' taste increases with age. Frozen fish can be a good, fresh-tasting alternative.
Soak in Milk: Use a casein-rich milk soak for 20 minutes to bind with and remove the chemical compounds that cause the fishy odor and taste.
Use Acidity and Spices: Marinades with citrus juice or vinegar neutralize undesirable flavors. Bolder spices and seasonings can completely mask the fish and make it a background flavor.
Disguise the Texture: Recipes like fish cakes, curries, or tacos can help mask the texture of fish by incorporating it into dishes with familiar forms and strong flavors.
Consider Alternatives: If all else fails, consider algae oil supplements or increasing your intake of plant-based omega-3 sources like flaxseeds and walnuts.

Overcoming an Aversion to Fish: A Step-by-Step Guide

For many, the idea of eating fish is unappetizing, often due to its strong, 'fishy' taste or soft, distinct texture. However, with its rich content of omega-3 fatty acids, protein, and essential vitamins, fish is a nutritional powerhouse that many health professionals recommend. Fortunately, you don't have to love seafood to make it a part of your diet. By focusing on the right fish, preparation techniques, and recipes, you can learn to eat fish even if you hate it. The key is to start small, be strategic, and focus on masking or complementing the flavors and textures you dislike.

Choose Your Fish Wisely: Starting with Mild Flavors

The first and most crucial step is selecting a fish with a mild, less 'fishy' flavor profile. Strong-tasting, oily fish can be off-putting, so beginners should start with varieties that have a more neutral flavor. Freshness is also paramount; a fresh fish should not have a strong smell. Frozen fish, if handled correctly, can be a good, fresh-tasting alternative, especially if you live far from the coast.

Cod: Known for its mild, flaky, white flesh. It's incredibly versatile and absorbs other flavors well.
Tilapia: A very popular choice for beginners due to its very mild, almost neutral taste.
Haddock: Similar to cod with a delicate, slightly sweet flavor. It's often used in fish and chips, where the batter can help mask the taste.
Flounder/Sole: These are thin, white, and have a very delicate flavor. They cook quickly and are easy to season.
Cobia: A whitefish praised for its mild and buttery flavor, making it excellent for introducing seafood.

Techniques to Neutralize and Mask the Fishy Taste

Even with a mild fish, a little extra effort can go a long way in making it palatable. The 'fishy' smell is caused by a chemical called trimethylamine (TMA) that develops as the fish ages. Fortunately, a few simple kitchen hacks can neutralize this before cooking.

Milk Soak: Soaking fish fillets in milk for 20 minutes before cooking can significantly reduce the fishy taste. A protein in milk called casein binds to the TMA, effectively pulling the odor out of the fish. Just pat the fish dry before proceeding.

Acidic Marinades: Acidity, found in lemon juice, lime juice, or vinegar, is highly effective against TMA, which is alkaline. A simple marinade with citrus and herbs can add flavor while neutralizing any lingering 'fishiness'. A final squeeze of lemon over the cooked fish works wonders.

Bolder Seasonings and Spices: Don't be afraid to use strong flavors to your advantage. Cajun spices, garlic, ginger, or a smoky paprika rub can completely change the flavor profile. These robust spices can become the star of the show, making the fish a supporting ingredient.

Comparison of Preparation Techniques for Hiding Fish Taste


Technique	Pros	Cons	Best for...
Tacos	Strong flavors and toppings (salsa, avocado, chili) mask fish taste and texture. Fun and customizable.	Can involve more prep work for toppings. May not be suitable for all fish types.	Casual weeknight dinners, introducing fish to picky eaters.
Fish Cakes	Disguises the fish's form and texture by mixing it with potatoes, breadcrumbs, and spices.	Requires more time and effort to prepare the mixture. Can be dry if not enough binder is used.	Hiding fish completely within a familiar food shape.
Curries & Stews	Submerges fish in rich, flavorful sauces and spices, making the fish less noticeable.	Can result in a soft texture that some still dislike. Requires a longer cooking process.	Bolder flavors and heartier meals where fish can blend in.
Battering & Frying	Creates a crispy, savory crust that provides a familiar texture and flavor.	Less healthy option due to oil. Requires careful cooking to avoid overdoing the fish.	Mimicking popular fast-food styles to ease into fish.

Fish Recipes for People Who Hate Fish

Mild Fish Tacos with Creamy Chipotle Slaw

This recipe is a classic for a reason: it's delicious and uses strong, familiar flavors to distract from the fish. Grill or bake mild white fish fillets like cod or tilapia. Season them with cumin, chili powder, and smoked paprika. Serve in warm tortillas with a crunchy slaw made of shredded cabbage, cilantro, and a creamy chipotle-lime dressing. A generous squeeze of lime is non-negotiable.

Baked Lemon-Dill Salmon with a Nutty Crust

Even if you're not a fan of salmon, a flavorful crust can make it enjoyable. For this recipe, make a paste of fresh dill, lemon zest, breadcrumbs, and crushed walnuts. Spread it evenly over a salmon fillet. Baking it with lemon slices underneath seals in moisture and adds a citrusy lift that cuts through any fishy undertones.

Hidden Fish Cakes with Spicy Mayo

This is the ultimate dish for hiding fish in plain sight. Combine cooked and flaked white fish (like halibut) with mashed potatoes, chopped scallions, and a binder like an egg and breadcrumbs. Mix in Old Bay seasoning and form into patties. Pan-fry until golden brown. Serve with a simple spicy mayo (mayo, sriracha, lime juice) for dipping. The texture is firm and the flavor is complex.

Don't Like Fish? Consider Alternatives

While eating fish is the most direct way to get marine-based omega-3s, there are other dietary sources if your aversion is insurmountable. Omega-3s are crucial for brain and heart health, so finding a source is important.

Omega-3 Supplements: Algae oil supplements are a vegan source of DHA and EPA, the same long-chain fatty acids found in fish.
Plant-Based Omega-3s: Foods like walnuts, flaxseeds, and chia seeds contain ALA, a shorter-chain omega-3 that the body can convert into DHA and EPA, though less efficiently.
Fortified Foods: Some eggs, milk, and cereals are fortified with omega-3 fatty acids, offering another way to increase intake.

Conclusion

Learning how to eat fish when you hate it is an achievable goal that can lead to significant health benefits. By beginning with fresh, mild white fish like cod or tilapia, and employing techniques to neutralize the taste, you can start your journey. Strong seasonings, acidic marinades, and creative recipes like tacos or fish cakes can effectively mask both taste and texture. For those who still can't stomach it, reliable alternatives like algae oil supplements or plant-based omega-3s are available. With patience and culinary creativity, you can add this nutritious food to your diet and enjoy its benefits without sacrificing your taste buds. For more recipe ideas, check out this helpful collection of seafood recipes for reluctant eaters.

Note: This article is for informational purposes only. Consult a healthcare professional before making significant dietary changes.

Frequently Asked Questions

The least 'fishy' tasting fish are typically mild, white-fleshed fish like tilapia, cod, haddock, and flounder. Their flavor is very delicate and they readily absorb seasonings.

You can reduce the 'fishy' taste by soaking fillets in milk for 20 minutes before cooking. The casein protein in the milk binds to the odor-causing compounds. Using acidic marinades like lemon or vinegar also helps neutralize the flavors.

Yes, fish cakes are an excellent way to introduce fish to picky eaters. By flaking the fish and combining it with mashed potatoes, seasonings, and a binder, you can completely change the texture and hide the flavor within a more familiar food item.

Cooking methods that add strong, savory flavors are best. Consider recipes that involve bold sauces, spices, or a crispy coating, such as tacos, curries, or battering and frying.

Yes, high-quality frozen fish can often taste fresher than 'fresh' fish that has been sitting in a store for days. Look for vacuum-sealed bags and avoid anything with freezer burn. Frozen fish is a great way to ensure you are starting with a neutral flavor profile.

Yes, you can get omega-3s from other sources. Algae oil supplements provide the same DHA and EPA fatty acids as fish. Plant-based sources like walnuts, flaxseeds, and chia seeds contain ALA, which the body can convert.

Yes, using robust seasonings and spices like Cajun rubs, garlic, or smoked paprika can mask any lingering fishy flavor. Don't be afraid to use bold flavors to make the fish a minor part of the overall taste experience.