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5 Fresh Fish to Try from Heinen’s Seafood Department

5 Fresh Fish to Try from Heinen’s Seafood Department

The following article, video and photography were provided by our partner, Chef Billy Parisi.

Heinen’s has the most amazing variety of seafood available on a daily basis. Sourced from all over the world from partners who are leaders in globally responsible sourcing, you simply can’t go wrong with any of the fresh catches in their seafood case.

To make shopping for seafood Heinen’s fresh seafood case a little less intimidating, consider sinking your teeth into the five fresh fish below. They are sure to please at dinner time!


  • Flavor Profile: If you’ve only ever eaten canned tuna, this tastes completely different.  It is a very “steaky” fish with a deep red color and sweet-mild flavor.
  • Best Cooking Methods: Grilled, seared, broiled, poached, stir-fried, braised or raw. I love it seared or grilled to medium-rare.
  • Pairing Suggestions: Tomatoes, capers, lemon, soy sauce, avocado and vinegar. Tuna is great in salads, served with a sauce or salsa or simply sliced and served as is.


  • Flavor Profile: A very meaty, moist, oil-filled fish with a slightly sweet “steaky” flavor. 
  • Best Cooking Methods: Grilled, seared, broiled, poached, stir-fried or braised.
  • Pairing Suggestions: Raisins, garlic, lemon, olive oil, olives, parsley, tomatoes and white wine. Try tossing some swordfish steaks on the grill and serve them as the main protein with a light sauce or a fresh tomato and caper-style salsa or compote.  If you’re looking to replace steak with fish, this is it!


  • Flavor Profile: A very mild sweet-tasting white fish that’s similar to tilapia. With gentle flavors, this fish is incredibly versatile for a myriad of dishes and recipes. 
  • Best Cooking Methods: Baked, braised, broiled, grilled, pan-seared, poached or steamed.
  • Pairing Suggestions: Olives, pesto, oranges, root vegetables, apples, garlic, mushrooms, lemons and wine.  Because of its versatility, there is no bad way to serve this fish.  Try it pan-seared with a light butter and caper sauce.


  • Flavor Profile: Also called pike or pickerel, this freshwater fish has a subtle, sweet flavor with very low levels of anything that can be considered “fishy.”  It’s uniquely firm, yet delicate and retains moisture very well.
  • Best Cooking Methods: Baked, broiled or pan-seared.
  • Pairing Suggestions: Bread, lemon, pepper, mushrooms, butter, garlic, fruit and so much more.  Because walleye is so subtle in flavor, get creative and try it in tacos, pasta or with a simple tartar sauce.


  • Flavor Profile: A very lean fish with mild, sweet flavors that is decently firm with pink flesh.
  • Best Cooking Methods: Baked, broiled, deep-fried, grilled, poached, stir-fried or pan-seared.
  • Pairing Suggestions: Avocado, cabbage, cilantro, soy sauce and tropical fruit like pineapple, papaya or mango.  I love it blackened, grilled or pan-seared and served in tacos, on a sandwich or with a tasty tropical salsa.

Interested in learning more about Heinen’s seafood selection? Check out the 5 Fresh Shellfish to Try from Heinen’s Seafood Department.

Chef Billy Parisi

By Chef Billy Parisi

Chef Billy Parisi is a culinary school grad who spent 15 years in the restaurant industry as a line cook, sous chef and executive chef. Now he develops, photographs and films simple and delicious recipes that will make everyone feel like a chef in their own kitchen.

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