What is a meaty fish to eat?

January 5, 2026 •

4 min read

According to MasterClass, fish like tuna and swordfish are prized for their high myoglobin content, which gives their flesh a dense, meaty texture similar to beef. For those who prefer a fish with substance, understanding which species offer a steak-like bite can transform your cooking and dining experience. This guide will help you navigate the world of seafood to find the most satisfying, hearty options.

Quick Summary

A meaty fish is a species with firm, dense flesh that holds up well during cooking, such as tuna, swordfish, and halibut. These fish are ideal for grilling, baking, or pan-searing. Their texture makes them a satisfying alternative for those who enjoy the substantial feel of meat. Key characteristics include low flakiness and high-fat content in some species.

Key Points

Tuna is the 'steak of the sea': With its red flesh and dense, beef-like texture, tuna is best enjoyed seared to a medium-rare finish.
Swordfish offers a mild alternative: This fish provides a thick, almost boneless, meaty fillet with a milder flavor, ideal for grilling.
Halibut is firm but delicate: A large flatfish with thick, flaky meat that remains moist and forgiving when cooked properly, offering a mild, buttery taste.
Monkfish mimics lobster: Nicknamed 'poor man's lobster,' monkfish has a firm, dense texture, making it perfect for stews or dishes where a hearty fish is desired.
Cooking method is key for texture: To preserve the meaty texture, avoid overcooking these fish. High-heat searing or grilling is best for tuna and swordfish, while baking or poaching works well for halibut and monkfish.

Top Contenders for Meaty Fish

When searching for a hearty, substantial fish, certain species consistently rise to the top. Their muscular, firm flesh and ability to withstand high-heat cooking methods make them the go-to choices for many chefs and home cooks. These are the top contenders for a satisfyingly meaty fish experience.

Tuna

Often called the "steak of the sea," fresh tuna has a deep red, beef-like flesh and a dense texture when served rare. It is a powerhouse of protein and omega-3 fatty acids. Different types of tuna, such as yellowfin (ahi) and albacore, offer slightly different flavor profiles, but all have a distinct, rich taste. When cooked, tuna can become dry and tough if overdone, so a quick sear on a hot pan or grill is the ideal preparation to keep the inside pink and moist.

Swordfish

Swordfish is another excellent choice for a thick, meaty fish steak. Its flesh is dense, almost bone-free, and has a mild, slightly sweet flavor. It holds its shape extremely well, making it perfect for grilling or pan-roasting. Like tuna, it can be prone to drying out, but a marinade or a brown butter and sage preparation can help maintain moisture and enhance flavor.

Halibut

As the largest of the flatfish, halibut is widely popular for its sweet, buttery flavor and firm, snow-white meat. While it has a lower oil content than tuna, its flesh is thick and dense, and it contains more collagen, which prevents it from drying out as easily. Halibut steaks are excellent for grilling, baking, or pan-searing, and pair well with vegetable side dishes.

Mahi-Mahi

Also known as dolphinfish, mahi-mahi offers a firm, moist, and pinkish flesh with a mild sweetness. Its low-fat content makes it a healthy option. Mahi-mahi holds up well to grilling and searing and is a versatile fish that can take on a variety of flavors, from tropical fruit salsas to savory marinades. Sustainable sources, such as Ecuador, are available year-round.

Monkfish

Sometimes called "poor man's lobster" due to its firm, tail-meat-like texture, monkfish is a thick and dense white fish. It has a slightly sweet flavor and responds well to moist cooking methods to prevent dryness. Monkfish can be roasted, pan-seared, or used in stews and curries where its meatiness can shine.

Comparison of Meaty Fish


Feature	Tuna	Swordfish	Halibut	Mahi-Mahi	Monkfish
Texture	Dense, steak-like	Dense, meaty	Firm, thick flakes	Firm, moist	Firm, lobster-like
Flavor	Rich, distinct, oily	Mild, slightly sweet	Mild, buttery	Mild, sweet	Mild, slightly sweet
Ideal Cooking	Sear, Grill	Grill, Roast	Grill, Bake, Sear	Grill, Sear	Roast, Stew, Poach
Fat Content	High	Moderate	Low to Moderate	Low	Low
Sustainability	Varies by species	Varies; check sources	Varies; Alaska is sustainable	Ecuador is sustainable	Varies; check sources

Cooking Methods for Meaty Fish

Grilling: High-heat grilling is perfect for tuna, swordfish, and mahi-mahi steaks. The firm flesh won't fall apart on the grates. Ensure the grill is hot and oiled to prevent sticking.
Pan-Searing: A hot pan with a little oil can achieve a delicious crust on meaty fish. This method is ideal for tuna to keep the center rare and for halibut to maintain moisture. Pressing the fillet down initially helps with a consistent sear.
Baking or Roasting: Thicker fillets of halibut or monkfish can be baked to perfection. Cooking them in a parcel (en papillote) with lemon and herbs or basting them with butter will ensure they stay moist.
Stewing: The robust nature of monkfish or even swordfish chunks makes them perfect for stews and curries, where they can absorb the flavors without falling apart.

A Note on Freshwater vs. Saltwater Meaty Fish

While many of the most well-known meaty fish are saltwater species, freshwater options also exist. Bass, both largemouth and smallmouth, have thick, steak-like fillets and a slightly fishy, but substantial flesh. For those seeking a taste closer to white fish, pike can also be a decent choice when properly prepared to handle its numerous bones.

Where to Source Meaty Fish

Sourcing high-quality, fresh fish is crucial for the best flavor and texture. Look for reputable fishmongers or markets that can provide information on where and how the fish was caught. When purchasing, look for fish with clear, bright eyes (if whole) and firm flesh that bounces back when touched. For questions on sustainable sourcing, resources like the Monterey Bay Aquarium's Seafood Watch are invaluable. Learn more about sustainable options and health benefits from trusted sources like Arla Foods for information on protein content.

Conclusion

For anyone looking to enjoy a substantial, steak-like seafood meal, the world of meaty fish offers a satisfying array of choices. From the rich flavor of seared tuna to the delicate buttery taste of baked halibut, these fish provide a robust eating experience. By choosing the right fish and cooking it with a suitable method, you can achieve a perfect balance of flavor and texture that makes a truly memorable dish. Whether grilling, searing, or baking, the firm, hearty nature of these species proves that a fish dinner can be every bit as filling and gratifying as a red meat meal.

Frequently Asked Questions

Meaty fish, such as swordfish and tuna, have dense, firm flesh with muscle fibers that don't easily separate. Flaky fish, like cod and haddock, have delicate, shorter muscle fibers that break apart easily when cooked.

Salmon is a famously healthy meaty fish, rich in omega-3 fatty acids, protein, and vitamins. Halibut is also a low-fat, high-protein option, with Pacific halibut often being a sustainable choice.

While cod and haddock are traditionally used for their flaky texture, a firm fish like mahi-mahi can be used for fish and chips. Its firm flesh holds up well to battering and frying, providing a substantial bite.

Swordfish can have higher mercury levels than other fish. It is safe for most people in moderation, but the FDA advises pregnant women, breastfeeding mothers, and young children to limit consumption of high-mercury fish.

Preventing meaty fish from drying out is crucial. Use high-heat, quick-cooking methods like searing or grilling, cook to the correct internal temperature (around 145°F), and consider basting with oil or butter, or cooking in a marinade.

Halibut and swordfish are excellent choices for those who prefer a less 'fishy' taste. Their mild, sweet flavor is often compared to a meatier version of chicken or pork rather than typical fish.

Yes, many meaty fish, especially tuna and swordfish, are cooked similarly to beef steaks. They can be seared on a grill or pan and are often best when cooked to a medium-rare or rare doneness to maintain a moist, tender interior.