Hoki is a mild-tasting white fish with a delicate, slightly sweet flavor. It is known for its clean, subtle taste that is not strongly "fishy," making it a popular and versatile choice for many dishes, including classic fish and chips.
A firm, succulent white fish with a delicate flavour. Hoki is New Zealand's most important commercial fish species and we take pride in the fact that our stocks are among the best managed in the world. The Marine Stewardship Council Eco-label assures you that our Hoki reflects sustainable fishing at its finest.
White fish fillets. Firm white fish fillets are best here -- cod, hake, snapper, tarakihi, haddock, hoki or tilapia are good options.
It is more flavourful than most other white fish because of its higher fat content but is still relatively mild-tasting. Hoki is usually sold as frozen fillets internationally but is also available at fresh seafood counters in New Zealand and Australia.
Hoki isn't technically cod, but it's a similar whitefish often called "cod" in markets, especially when imported from New Zealand, and is a great cod alternative with mild, sweet white flesh that flakes easily, though its texture is lighter and more delicate than denser cod. It's actually related to hake and belongs to a different family but is culinarily grouped with cod and other whitefish for cooking.
Tilapia – tilapia is arguably the mildest tasting fish there is. It's not fishy at all and has a mild sweetness. Tilapia is easy to prepare and goes well with a variety of different flavor profiles. Cod – cod has a mild flavor that's slightly sweet like tilapia.
Fat-line-out hoki makes an excellent alternative to cod, whiting, pollock and other groundfish species. Defatted blocks are excellent for breaded and battered portions. Cooking Tips: Fragile hoki is best if cooked frozen, except when breading, deep frying or stuffing.
To cook the Hoki, heat the olive oil in a non-stick heavy based frying pan. Lightly season the Hoki fillet with sea salt, then pan-fry skin side down, for 3-4 minutes or until the skin is crisp and golden. Turn-over and cook for another 1-2 minutes.
Hoki and flathead are popular white fish for eating, but differ in flavor, texture, and sustainability: Hoki is affordable, mild, flaky, great for fish & chips (often imported), while Flathead offers a sweeter, more delicate taste, firm texture, and is prized (especially local varieties like Rock Flathead) but pricier and sometimes less sustainable depending on origin, with Rock Flathead often a top sustainable choice in Australia.
The rule 10-Minute Rule or Canadian Cooking Method is simple: cook fish for 10-minutes per inch of thickness. Then, flip the fish only once, halfway through the cooking time. Whether you plan to follow a recipe or not, start by measure the thickest part of the fish with a clean ruler.
Ingredients. Beer battered cod fillets: 4 175g thick cod fillets.
There's no single "best" fish, but top contenders for taste in Australia include Coral Trout, Barramundi, Snapper, King George Whiting, and Blue-Eye Trevalla, praised for their sweet, firm, white flesh, while Dhufish, Golden Snapper (Fingermark Bream), and Mangrove Jack are also highly rated for their delectable flavour and versatility, with many suggesting simpler preparations highlight their natural taste.
A delicious lemony pan-fried hoki dish – perfect for a quick and healthy weeknight meal. Hoki is packed with health benefits, including omega 3 fatty acids to nourish your body and brain.
To cook the fish, heat the olive oil in a non-stick heavy based frying pan. Lightly season the Hoki fillet with sea salt, then pan-fry presentation side down, for 3-4 minutes or until ¾ of the way through. Turn-over and cook for another minute, add the butter and lemon juice then baste the Hoki with the pan juices.
Worst: Fish High in Mercury
Imported swordfish. Imported marlin. Shark. Tilefish.
The "best" frozen fish in Australia depends on your needs (quality sashimi, quick meals, budget), but top picks often include high-quality Southern Bluefin Tuna/Yellowtail Kingfish for fine dining (Ferguson Australia), Findus/Birds Eye/Sealord for cleaner crumbed options (Woolworths/Coles), ALDI's NZ Hoki/Pollock for budget, and Costco's individually wrapped Salmon for convenience. For Australian options, look for Barramundi, Snapper, Flathead, and Coral Trout, checking labels for origin and additives.
Your Guide to the Best Tasting Fish
The healthiest fish in Australia are oily fish rich in omega-3s and low in mercury, like salmon, sardines, mackerel, herring, and canned salmon/sardines, alongside white fish such as barramundi, snapper, and flathead, which offer protein and nutrients; prioritize grilling, baking, or steaming for healthy preparation.
Blue Grenadier and its Macruronidae relations are found only in the Southern Hemisphere. Blue Hake, Hoki (NZ), New Zealand Whiptail, Whiptail. Macruronidae (Southern Hakes). Available year round with peaks in NSW in summer, and Tasmania and Victoria in winter.
Season with cooked fillets with parlsey, lemon juice, olive oil and salt. To plate, add generous amount of taramasalata, top with fillet and add the extra dressing. Dust with smoked paprika and season if needed.
Mercury in fish
3 Fish that are likely to contain the lowest levels of mercury include: farmed salmon, skipjack tuna, tarakihi, blue cod, hoki, john dory, monkfish, warehou, whitebait and flat fish (e.g. flounder), as well as mussels and pacific oysters.
10 Best White Fish to Eat According to Chefs
Tilapia, grouper, cod, halibut. All very mild and not a strong fishy taste. Snapper over grouper any day!
Here's an overview of the fish you're likely to encounter and where to find them.
The Top 10 Healthiest Fish to Eat and Their Benefits