If you don’t care for fish, it may be because you are not cooking it correctly. Follow my 10 cooking tips for Cooking fresh Fish and you may find that fish will become a favorite of yours.
Most doctors say that you should eat more fish. It is very high in protein and low in calories, especially the white fish varieties.
And oily fish, while having more calories, is high in omega-3 fatty acids, or the “good” fats.
Tricks and Tips for Cooking Fish.
Does your fish not taste the way you would like it to? These tips will make a believer out of you!
1. How to choose fish
Fresh fish should only smell slightly of the sea. If the piece you are buying “smells fishy” it is probably not fresh, so pass on it.. Fresh fish should be stored on ice in the display counter. Whole fish should have firm, shiny gills free of slime.
If you buy frozen fish, check to make sure there is no freezer burn.
2. How to store fish
Ideally, it is best to cook fish the day you buy it, or defrost it. If you allow it to sit in the fridge, it will slowly deteriorate.
However, as long as you buy it very fresh, fish can last up to 3 days in the fridge. (I never go beyond one day just to be safe.)
3. Speed of cooking
Fish is not one of those proteins that improve with long cooking time. Most fish recipes are prepared very quickly. Sometimes just 3-4 minutes in a hot skillet is all you will need with thin fillets.
Overcooking makes it tough and dry. A good rule of thumb is 7-10 minutes per inch of fish. You can tell, while cooking.
When it is fully cooked, the fish will begin to flake and break apart, and will change in color from translucent to opaque.
4. How to cook Fish
Looking for fish recipes? Here are some.
To poach fish, place it on a bed of aromatic flavors such as fresh herbs and vegetable broth. Cover and Simmer until done.
Fish wrapped in parchment paper or aluminum foil with seasoning ingredients is sodelicious and tender. Bake it at 400º for 10-15 minutes. The steam will cook the fish.
Breaded fishy in the oven
This gives a lighter version of fish that is normally fried.
Coat the fish with Panko bread crumbs and spray with buttery cooking spray and bake at 400º for about 15 minutes.
My favorite method of cooking fish is to sauté it in extra virgin olive oil over a medium heat until it just starts to flake with a fork and is opaque.
This gives a nice color to the fish and it always turns out tender and flaky.
Place 3/4 – 1 inch fish fillets 4 inches from the broiler and cook for about 8 minutes. This is my favorite way to cook scallops.
On The Grill
Most fish can be cooked outside on a grill. A fish grill basket is great for this. For direct heat 5-6 minutes will usually do it.
Thicker fish, such as halibut or salmon steaks can be cooked right on the grill bars.
This is a very popular way to enjoy fish and often used for take out food.
Coat your fish and cook quickly in 350-375º in a deep fryer or several inches of oil. Great for fish and chips style meals.
Rare fish and sushi
Some top quality fish, such ahi tuna can be served very rare or even raw, as in sushi. There are dangers with consuming raw fish, though, so take care that you use just the freshest fish available.
How to tell when fish is done
5. Checking done-ness.
There are several ways to check to see if the fish is done.
- Use a cooking thermometer – annternal temperature of 135-140º is ideal.
- Go by the appearance – the thickest part of the meat will become opaque.
- Bone in fish – the fish should stick slightly to the bones, not fall off them completely
- Check how it is flaking – use a fork or knife to see if it flakes. Be careful with this one, though. If fish flakes too easily, it is over done.
6. Don’t cover when done
Fish is best served immediately. If you cover it, the fish will continue to cook and become dry.
7. Good flavorings
Citrus fruits, such as lemon and limes go great with fish. Seasonings are often just salt and pepper, but many spices and vegetable pair very with fish – dill, fennel, leeks are often used.
8. Cooking frozen fish
Fish is best cooked thawed, but if you cook frozen fish, add additional cooking time.
9. Oily Fish
Fish that it oily is best grilled, broiled, steamed or poached so that their fats drip away during cooking.
No one likes a mouth full of bones when eating fish. Be sure the the fish you buy is boned, unless you are cooking whole fish.
If any bones remain, use tweezers to remove them. This video shows how to remove pin bones.
Have I convinced you to experiment with Fish recipes? Here are several that may tempt you.1. Baked trout recipe
4. Baked Salmon with Honey Dijon Sauce
5. Oven baked Cod and Shrimp with lemon mustard.
6. Red Lobster Nantucket Baked Cod and Tomatoes.
7. Ahi Tuna with Tarragon butter sauce.
8. Caribbean Grilled Snapper with Pineapple.
9. Yellow Fin Tuna with Pineapple salsa.
10. Parmesan crusted Tarragon Salmon.
12. Tilapia with wine and capers.
13. Slimmed Down Fish and Chips.
14. Toasted Sesame Ginger Salmon.