How to Choose and Cook Fish ?



How to Choose and Cook Fish ?

Baking

Baked fish is easy to cook and lends itself to a variety of flavorings. As fish is more delicate than meat, take special care not to over-cook baked fish or it will become hard and dry.

Choose: Medium-sized, whole fish with firm flesh (e.g. mullet, trout or herring). Fillets or cutlets of cod, halibut, haddock and similar-textured fish, are also good for baking.

Basic method: Season the fish with herbs, garlic, lemon juice or black pepper, according to your taste. Place in a lightly greased shallow casserole. If you like, add finely sliced onion, a bay leaf and herbs. Pour in about 125-250ml (4-8fl oz) of liquid (depending on the amount of fish); low-fat milk or a mixture or low-fat milk and water is ideal. Bake, covered, in the oven at 180C/ 350F/ gas 4 for 15-20 minutes, depending on the size of the fish. Baste the fish a few times with the cooking liquid while it is cooking. The fish is done if it flakes easily when separated with a fork.

Note: A good way to keep baked fish moist is to wrap it in foil. Try fish in foil.

Shallow-Frying and Deep-Frying

This means cooking in hot oil or fast. Most foods will absorb a significant amount of oil when fried, so we do not recommend this cooking method for the serious athlete.

Grilling or Barbecuing

This is a dry-heat cooking method. Take special care not to over-cook grilled fish as it will become hard and dry. Frequent basting with marinade helps prevent this.

Choose: Small whole fish, such as sardine, whiting, or mackerel. Also excellent are fillets, cutlets or steaks of tuna, cod, plaice or sole.

Basic method: Using whole fish, score the skin diagonally across the sides in a few places. Season fish to taste - lemon juice, ginger, soy sauce, herbs and black pepper are good flavorings. If you like, brush with a marinade. Arrange fish 10-12cm (4-5 in) below the preheated grill or; if barbecuing, 30cm (12 in) above glowing coals. Grill fish slowly, turning once during cooking. Baste frequently with marinade or lemon juice.

Allow: 8-10 minutes for fish fillets, cutlets or kebabs; 10-15 minutes for small, whole fish; 30-35 minutes for whole large fish.

Poaching

The fish is gently simmered in a little liquid in the oven or on the hob.

Choose: For a special event, poach a whole, medium-sized fish, such as sea trout or a small salmon. Fillets or cutlets, such as haddock, plaice or cod are also good choices.

Basic Method: place the fish in a shallow saucepan or casserole. Add sufficient cold liquid - water, tomato juice, fish stock or a mixture of milk and stock - to barely cover the fish. Season with black pepper and herbs such as thyme and oregano. If desired, add a bay leaf and sliced onion or celery to the poaching liquid. Cover and bring to a gentle simmer - do not boil.

Allow: 5-8 minutes for thin fillets, such as whiting; 10 minutes for thicker pieces; 30-35 minutes for whole fish. Remove cooked fish from the saucepan and use the cooking liquids as the basis for a sauce.

Steaming

Fish cooked in the steam rising off boiling water.

Look for: Small, whole fish, such as trout. For fillets or cutlets, try plaice or sole.

Basic method: Season fish with lemon juice, herbs and black pepper. Fill the bottom half of a steamer with boiling water. Place the fish on a steamer tier. If you like, you can arrange thin rings of onion or finely chopped celery or carrot on top of the fish. Cover with a tight-fitting lid. Steam over rapidly boiling water for 10-15 minutes or until a fork easily flakes the fish - do not over cook.

Quick Tip: Buy fresh fish fillets in bulk from the market and freeze individual portions.


FREE Cooking Recipes

Subscribe to our newsletter

Join 70K others now!

Get the above cooking ingredients here at discounted price

More Fish Recipes

Copyright 101 Cooking Recipes | Blog All rights Reserved. Sitemap

Contact Us | Terms of Use | Privacy Policy