Butter vs. Oil: The Best Way to Cook Your Fish (And Why You Should Use Both!)

When it comes to cooking seafood, one of the most common questions we get at BC Live Spot Prawns & Seafood is: Should I cook fish with butter or oil? The truth is, both have their advantages, and in many cases, the best method is to use both!

Let’s break down when to use butter, when to use oil, and why some fish fillets shine with one method over the other. Plus, we’ll share our top picks for sockeye salmon, lingcod, halibut, sablefish, and more—all available fresh or frozen from our shop.

Butter: Rich, Golden Flavor for Delicate Fish

Butter has a lower smoke point than most oils, meaning it can burn easily. However, it also adds a deep, rich flavor that pairs beautifully with mild or delicate fish. It’s best used for:

✅ Pan-searing at medium heat (to avoid burning).
✅ Basting fish for moisture and flavor.
✅ Adding richness when finishing a dish.

Some of the best fish for butter-based cooking include:

• Sockeye Salmon – Butter enhances its natural richness, especially with garlic and herbs.
• Spring Salmon (King Salmon) – High in natural fat, making it perfect for butter basting.
• Lingcod – Mild and flaky, absorbing butter beautifully.
• Sablefish (Black Cod) – One of the fattiest, richest fish, making it ideal for butter-based methods like miso-glazed broiling or slow roasting.

Oil: High-Heat Cooking for a Crispy, Even Cook

Oil has a higher smoke point than butter, making it better for high-heat cooking methods. It also prevents fish from sticking to the pan or grill. Use oil for:

✅ Grilling, frying, or roasting at high temperatures.
✅ Crisping up skin or exterior crusts.
✅ Cooking leaner fish that don’t have much natural fat.

The best fish for oil-based cooking:

• Coho Salmon – Leaner than sockeye or spring, so it benefits from oil’s moisture retention.
• Rockfish – A firm white fish that crisps up beautifully when pan-fried in oil.
• Halibut – A firm but mild fish that holds up well in oil-based frying or grilling.
• Spot Prawn Tails – Perfect for sautéing in olive oil with garlic and chili flakes.
• Scallops – Best seared in high-heat oil to get that golden crust.

The Best of Both Worlds: Using Butter and Oil Together

*Pictured here... Our ling cod fillet on a cast iron pan, using both butter & oil

The secret to perfectly cooked fish is using both butter and oil together. Here’s how:

1️⃣ Start with oil – Heat a high-smoke point oil (like avocado or grapeseed oil) in a pan over medium-high heat. This prevents the fish from sticking and allows for even cooking.
2️⃣ Sear the fish – Cook one side until golden brown and crispy. Flip to the other side.
3️⃣ Add butter at the end – Reduce heat and add butter, basting the fish continuously for extra flavor and moisture.
4️⃣ Finish with herbs, garlic, or citrus – This enhances the fish’s natural flavors while keeping it juicy.

This method works especially well for:

• Sockeye or Spring Salmon – Sear in oil, then baste with butter and fresh thyme.
• Halibut & Lingcod – Start with oil, then add butter and lemon juice for a delicate, flaky finish.
• Sablefish (Steaks or Fillets) – Roast in oil, then finish with a butter-based miso glaze.

How to Cook Each of Our Fish & Seafood Options

Here’s a breakdown of the best cooking methods for our top-selling fish and seafood at BC Live Spot Prawns & Seafood:

Final Thoughts: Elevate Your Fish Cooking with the Right Fats

Both butter and oil have their place in seafood cooking, and knowing when to use each can take your dishes to the next level. If you love rich, buttery flavors, opt for butter-based methods. If you’re looking for high-heat crispiness, oil is your best friend. And if you want the best of both worlds, start with oil and finish with butter for perfectly cooked, restaurant-quality seafood at home.

Shop Premium Wild Seafood at BC Live Spot Prawns & Seafood

Looking for wild-caught, sustainable seafood? We offer the best selection of Sockeye Salmon, Spring Salmon, Halibut, Lingcod, Sablefish, Rockfish, Spot Prawns, and more.

Shop Our Seafood Selection Now

What’s your favorite way to cook fish? Let us know in the comments!