How to Eat More Fish If You Don't Like Fish? Easy, Flavor-Masking Strategies

Globally, millions struggle with food neophobia, a reluctance to try new foods, which can make eating fish a significant challenge. For those seeking to boost their omega-3 intake, learning how to eat more fish if you don't like fish is a valuable skill that can be mastered with the right approach and a little culinary creativity.

Quick Summary

Overcome a dislike for fish by choosing fresh, mild-flavored varieties, utilizing flavor-masking techniques like soaking in milk or using strong marinades, and incorporating fish into familiar dishes like tacos, burgers, or stews.

Key Points

• Start with Fresh, Mild Fish: Choose fresh, mild-flavored white fish like cod or tilapia to minimize the 'fishy' taste and smell.

• Soak in Milk or Acid: Reduce strong flavors and odor by soaking fish fillets in milk or a citrus-based marinade for 20-30 minutes.

• Use a Crispy Crust: Adding a crust of breadcrumbs, nuts, or parmesan provides a familiar texture and helps mask the fish's natural flavor.

• Embrace Bold Flavors: Incorporate fish into flavorful recipes like tacos, curries, or stews, where sauces and spices can dominate the taste.

• Try Familiar Formats: Ease into eating fish by adding it to dishes you already love, such as pasta, burgers, or sandwiches.

• Cook with Aromatic Herbs: Use strong herbs and aromatics like garlic, ginger, and dill to infuse flavor and mask any fishy notes.

• Explore Non-Fish Omega-3s: If fish is still a challenge, incorporate plant-based omega-3 sources like flaxseed, chia seeds, and walnuts into your diet.

Understand Your Aversion: Taste, Texture, or Smell?

Before attempting to incorporate fish, it helps to identify the root of your dislike. For many, it's the strong, 'fishy' smell and taste, which is actually an indicator of a compound called trimethylamine (TMA) that forms as fish ages. Others may be put off by the soft, flaky texture. Understanding what bothers you most will help you choose the best strategies to overcome it. For example, if you dislike the texture, adding a crispy crust or integrating it into a fish cake might work well. If the flavor is the problem, using a bold, flavorful sauce can be your best defense.

Start with the Freshest, Mildest Fish

For someone new to fish, or who dislikes strong flavors, freshness is paramount. Older fish develop more of the unpleasant TMA compound, intensifying the very flavor you're trying to avoid. Look for whole fish with bright, clear eyes, or fillets that are firm and bright, without any discoloration or strong odors. When it comes to species, start with mild, white-fleshed fish, often called the 'chicken of the sea' due to their subtle flavor.

Best Mild Fish for Beginners

• Cod: A flaky, lean white fish with a very mild flavor that easily takes on the taste of sauces and seasonings.
• Tilapia: Exceptionally mild and delicate, tilapia is widely available and takes very well to strong flavors.
• Flounder/Sole: Thin and very delicate with a slightly sweet flavor, these are excellent for quick cooking methods.
• Haddock: Similar to cod but with a slightly stronger flavor and tender texture.
• Catfish: Often described as having a mild, sweet, and somewhat earthy flavor, especially when farm-raised.

Master Flavor-Masking Cooking Techniques

Cooking can be your most powerful tool. The right technique can neutralize unwanted flavors and odors while introducing appealing textures. Avoid simply pan-frying a plain fillet; instead, use methods that enhance and transform the dish.

Simple Techniques to Disguise Fish Flavor

1. Soak in Milk or Acid: Soaking fillets in milk for 20-30 minutes before cooking can significantly reduce fishiness. The casein in the milk binds to the TMA, pulling the odor out. Similarly, an acidic marinade with lemon, lime, or vinegar can neutralize the odor-causing compounds.
2. Add a Crispy Crust: A flavorful crust made from breadcrumbs, nuts, or parmesan cheese can provide a satisfying texture and mask the fish flavor. This works especially well for white fish fillets or homemade fish sticks.
3. Use Bold Spices and Herbs: Don't be shy with seasonings. Paprika, garlic powder, cumin, and cayenne can create a robust flavor profile. Fresh herbs like dill, cilantro, and parsley also complement fish while masking its natural flavor.
4. Bake En Papillote: Cooking fish in a parchment paper or foil packet with vegetables, herbs, and a splash of wine or broth steams the fish gently, containing the aroma and infusing it with other flavors.

Incorporate Fish into Familiar, Flavor-Packed Recipes

One of the best ways to get used to eating fish is to add it to dishes you already know and love. This makes the transition feel natural rather than forced.

Creative Recipe Ideas for Non-Fish Lovers

• Fish Tacos: This is a classic for a reason. Use flaky white fish, a zesty cabbage slaw, and a creamy sauce. The bold, familiar flavors completely transform the experience.
• Salmon or Tuna Patties: Mix canned salmon or tuna with mashed potatoes, seasonings, and breadcrumbs to make easy, familiar-tasting patties. You can serve them like hamburgers or small fish cakes.
• Hearty Curries and Stews: A rich, spicy sauce can completely overpower any fishy taste. Mild fish like cod or tilapia work perfectly in a fragrant curry or a robust seafood stew.
• Pasta Dishes: Stir flaked, canned tuna or salmon into a creamy pasta sauce or a pasta salad. The familiar pasta and strong sauce create a comforting base.
• Fish Sandwiches: Make your own version of a fast-food fish sandwich, but with a baked, crispy fillet and fresh toppings. This allows you to control the flavor and freshness.

Comparison of Fish Types for Picky Eaters

Fish Type	Flavor Profile	Texture	Best for Beginners?	Omega-3 Content
Cod	Very mild	Flaky, tender	Yes	Low
Tilapia	Very mild, delicate	Firm, flaky	Yes	Low
Salmon	Rich, distinct	Firm, meaty	Moderate	High
Mackerel	Oily, strong	Soft, delicate	No	High
Sardines	Pungent, salty	Small, soft	No	High

Alternative Omega-3 Sources

While fish is the best dietary source of DHA and EPA omega-3s, some people simply cannot adapt to it. In this case, you can get the plant-based omega-3 (ALA) from other sources, although the body's conversion process to DHA and EPA is less efficient.

• Flaxseeds and Flaxseed Oil: A great source of ALA omega-3s. Add ground flaxseed to smoothies, oatmeal, or baked goods.
• Chia Seeds: Like flaxseeds, chia seeds are a versatile source of ALA. Add them to yogurt, pudding, or cereal.
• Walnuts: These nuts contain ALA and are a great snack or addition to salads and baking.
• Hemp Seeds: Offer another plant-based omega-3 source and can be sprinkled on salads, soups, or added to smoothies.

For those who need higher doses of EPA and DHA and can't eat fish, supplementation with fish oil or algal oil is an option worth discussing with a healthcare professional. For more detailed information on omega-3s and their benefits, you can consult a reputable source like the National Institutes of Health (NIH) Office of Dietary Supplements.

Conclusion: A Patient and Creative Approach

Overcoming a dislike for fish is a journey that requires patience and a willingness to experiment. By starting with the freshest, mildest fish varieties, mastering techniques that mask and enhance flavor, and integrating fish into familiar and delicious recipes, you can gradually train your palate. Remember that even small, consistent steps can lead to significant changes in your diet and overall health. Don't force yourself to eat something you hate; instead, celebrate each small victory as you find new and tasty ways to enjoy this nutritious food group. Whether it's a perfectly seasoned fish taco or a flavorful baked fillet, there is a path to enjoying fish for everyone.

Frequently Asked Questions

Which fish has the least 'fishy' taste?

Mild, white fish such as cod, tilapia, and flounder are excellent choices for beginners because of their subtle flavor and tender texture.

How does soaking fish in milk help remove the fishy taste?

The casein protein in milk effectively binds to trimethylamine (TMA), the compound that causes the fishy odor, pulling it out of the fish during the soaking process.

What is the best way to hide the flavor of fish in a dish?

The most effective way to hide the flavor is to use strong, flavorful marinades or sauces. Incorporating fish into dishes like tacos, curries, or pasta with robust seasonings works very well.

Can I still get omega-3s if I don't eat fish?

Yes, plant-based sources like flaxseed, chia seeds, and walnuts contain omega-3 fatty acids (ALA). However, the body's conversion of ALA to the beneficial EPA and DHA found in fish is less efficient.

Are fish sticks a good way to start eating fish?

Yes, breaded fish sticks made from mild white fish are a familiar and easy starting point. The crispy coating and familiar format make them more palatable for many picky eaters.

Does rinsing canned tuna or salmon help reduce the fishy taste?

Yes, rinsing canned fish like tuna or salmon under cool water after draining can help wash away some of the strong, 'fishy' flavor.

What is the best way to cook fish for someone who dislikes the smell?

To minimize cooking odors, try baking fish in parchment paper (en papillote) or using a covered pan for poaching. These methods trap the smell and can infuse the fish with more pleasant aromas.

What’s a simple recipe for a beginner to try?

Fish tacos are a great starting point. Use mild, flaky fish like tilapia or cod, top with a crunchy slaw and a zesty, lime-based sauce to completely transform the flavor.

How can I improve the texture of fish to make it less soft?

Adding a crispy coating, such as breadcrumbs or crushed nuts, can provide a more appealing texture. Using firm, meaty fish like salmon can also help.