Tilefish

Tilefish prefer deep, cold water, and have a mild flavor that’s been compared to lobster or scallops.

Skip to:

Tilefish live in the deep, cold waters along the continental shelf. Because they hide in underwater canyons, they weren’t discovered until 1879. Tilefish are colorful fish with yellow spots, big heads, and big eyes. The ones that live in the deepest water feed on crustaceans, which give tilefish a mild flavor that has been compared to lobster or scallops.

Varieties

Most tilefish on the market are golden tilefish, caught in deep water off the East Coast of the United States. The smaller gray tilefish, caught in Florida and called blackline tilefish, has somewhat softer flesh. Domestic tilefish is sold fresh, whole and cleaned, or as fillets. Imported tilefish comes fresh and frozen.

Buying and storing tips

Quality tilefish is easy to recognize. Fresh tilefish never smells fishy; it smells fresh like the ocean. The eyes should appear bright and clear, almost alive. The gills should be reddish, and the skin moist and with tightly adhering, shiny scales. Fresh tilefish flesh will give slightly when you press it with a finger, then spring back into shape. When choosing tilefish fillets, whether they’re fresh or previously frozen, look for moist, translucent (never dried out) flesh. Keep tilefish cool on the trip from the market to your house. Never let it stay unrefrigerated for long.

To store tilefish, remove packaging, rinse fish under cold water, and pat dry with paper towels. Fish deteriorates when it sits in its own juices, so place it on a cake rack in a shallow pan filled with crushed ice. Cover with cling wrap or foil and set in the coldest part of the refrigerator. Tilefish will store well this way for up to two days.

When well-wrapped, tilefish can be frozen for up to two months in a refrigerator freezer compartment and three to four months in a deep-freeze. Use lined freezer paper and wrap fish tightly from head to tail with at least two layers of paper. To thaw slowly, unwrap, place fish in pan, cover, and leave for 24 hours in the refrigerator. To thaw more quickly, place the whole fish (in a watertight bag) in a sink with cool running water, allowing about 1/2 hour per pound (454g). For fastest thawing, use the defrost cycle of your microwave, allowing 2 to 5 minutes per pound (454g), with equal standing time in between zaps.

Availability

Tilefish is available year-round with golden tilefish season peaking in the spring.

Preparation, uses, and tips

Scale fish by placing it in the sink under cold running water. Grasp the fish firmly by the gills and scrape off scales with a fish scaler or small, dull knife. Using short strokes, work from the tail to the head.

To remove the head, cut the flesh on both sides with a knife. If the fish is small, slice directly through the spine. For a larger fish, place the knife between vertebrae and tap the back of the knife with a hammer.

To fillet, use a sharp, thin knife. With the tilefish lying on its side, insert the knife behind the gills, and cut in an arc down to just above the backbone. Continue cutting parallel to the backbone toward the tail. Bring the knife up at the tail and remove the fillet.

The secret to successful tilefish cookery is to not overcook it. Whichever of the following cooking methods you choose, your tilefish will be cooked when its flesh becomes opaque yet is still moist on the inside.

Baking

Place tilefish fillets or chunks in a greased baking dish (or wrap in oiled foil) and place on a baking sheet. Brush with melted butter or oil and season with salt and pepper, or cover with a piquant sauce. Bake in a preheated 450°F (230°C) oven 10 minutes per inch (2.5cm) of thickness.

Barbecuing

Place marinated tilefish fillets on perforated foil on a grill over hot coals. Baste frequently and turn once halfway through cooking period. Because tilefish is lean compared to other protein foods, it does not exude a lot of self-basting fat. Be sure all grills, baskets, racks, and foil, are well-oiled to ensure easy handling of tilefish while barbecuing. Marinating and frequent basting will keep tilefish moist and flavorful.

Broiling

Place fillets on well-greased baking pan. Pour enough stock in pan to cover the bottom of the pan. Brush top with butter or oil. Broil under preheated broiler 4 to 5 inches (about 10 to 12.5cm) from heat. Do not turn, but baste several times. Cook until opaque and moist on the inside, 6 to 10 minutes.

Pan-frying

Coat tilefish with seasoned flour or crumbs and fry in a small amount of hot butter or oil, turning once halfway through cooking time.

Deep frying

Pour oil into a wok or deep fryer; it should be at least 1 1/2 inches (about 3.8cm) deep, and the cooker should be less than half full of oil. Heat oil to 375°F (190°C), using a thermometer to monitor temperature. Cut tilefish into similar sized pieces, 1 1/4 to 1 1/2-inch (about 3.2 to 3.8cm) thick. Dip in batter, drain, then slip fish into hot oil. Cook until brown, 2 to 3 minutes.

Poaching

Bring poaching liquid, consisting of water, broth, and herbs and spices, to a simmer. Slip in tilefish fillets, then cover pan and keep liquid at a simmer for about 8 minutes per inch (2.5cm) of thickness.

Steaming

Place tilefish fillet on a greased perforated rack over 1 to 2 inches (about 2.5 to 5cm) of rapidly boiling water. Cover with a tight-fitting lid and keep water at a constant boil through cooking time.

Nutritional Highlights

Tilefish, 1/2 fillet (5.3 oz.) (150g) (cooked, dry heat)
Calories: 220
Protein: 36.7g
Carbohydrate: 0.0g
Total Fat: 7.0g
Fiber: 0.0g
*Excellent source of: Potassium (768mg), Selenium (77mg), and Niacin (5.2mg)
*Good source of: Magnesium (49.5mg), and Pantothenic acid (1.3mg)

*Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the Recommended Daily Value.

When cooked (dry heat), tilefish provides 0.905 grams of omega-3 fatty acids, derived from EPA (0.172g) and DHA (0.733g), per 100 grams of tilefish.

Health benefits and concerns

Mercury toxicity

Nearly all fish contain trace amounts of methyl mercury, some more than others. In areas where there is industrial mercury pollution, mercury levels in the fish can be quite elevated. In general, however, methyl mercury levels for most fish are very low. However, certain tilefish can contain methyl mercury levels in excess of the Food and Drug Administration’s (FDA’s) 1 part per million (ppm) limit.

The FDA has advised pregnant women, women who could become pregnant, and nursing mothers to avoid fish that contain high amounts of methyl mercury, specifically shark, swordfish, king mackerel, and tilefish. Regular consumption of methyl mercury contained in these fish can harm the child's developing nervous system and may pose risks to the mothers as well. The FDA advises that other fish are permissible for pregnant and nursing women as part of a healthful diet. The agency suggests an acceptable level of 12 ounces per week of cooked fish (a typical serving size of fish is from 3 to 6 ounces). Permissible fish include shellfish, canned fish, smaller ocean fish or farm-raised fish. It is important to eat a variety of different species, rather than just one type of fish, in order to reduce the reduce risk of methyl mercury consumption.

Health benefits and concerns for fish and seafood
Many health benefits and concerns associated with this food are applicable to other fish and seafood. Read about health benefits and concerns for fish and seafood for a full description.

The information presented in this website is for informational purposes only and was created by a team of U.S. registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications.