Cooking Fish Methods
One of the biggest problems most ordinary cooks have is figuring out the best way to cook their fish. Fish is often over-cooked resulting in dryness. All fish is naturally tender and does not need tenderizing. When you cook fish your goal is to bring out the natural and distinctive flavor that is already there. In this section I will discuss the different options for cooking fish.
Baking - Almost all fish and seafood can be baked. Use a moderate temperature when baking. I usually set it at 350 degrees. Line a shallow pan with foil - this is not necessary but it helps it cook more even. If not, make sure to spray with cooking spray. I love to marinate my fish in salad dressing before baking. You can use any kind of salad dressing (Italian, French, Ranch, etc) - you can experiment with this. I once found a mandarin garlic dressing that gave even the very mild swai fillets a delicious flavor. You can coat with panko bread crumbs after marinating if desired. Fish does not need to cook long. I usually suggest about 18 minutes then check it. If it flakes easily with a fork, it's ready. If not, let it cook a few more minutes.
Poaching - Poaching fish is not only easy but a very healthy way to cook. Flounder, haddock and cod are good choices for this method. Poaching preserves moisture without adding fat and can be very flavorful. Use a large deep sauce pan with a lid. If the fish has skin, make a few slits in the skin with a knife so it won't curl when cooking. Put enough liquid in the pan to cover the fish. You can use fish stock, wine or any other liquid that sounds good to you. I've poached in teriyaki sauce for an Asian taste and in mojo sauce for a spicier flavor. I mix these with stock, wine and water. When cooking, you want to keep the liquid at a simmer - boiling will break apart the fish. Simmer for about 10 minutes or until the fish flakes easily when tested with a fork.
Baking - Almost all fish and seafood can be baked. Use a moderate temperature when baking. I usually set it at 350 degrees. Line a shallow pan with foil - this is not necessary but it helps it cook more even. If not, make sure to spray with cooking spray. I love to marinate my fish in salad dressing before baking. You can use any kind of salad dressing (Italian, French, Ranch, etc) - you can experiment with this. I once found a mandarin garlic dressing that gave even the very mild swai fillets a delicious flavor. You can coat with panko bread crumbs after marinating if desired. Fish does not need to cook long. I usually suggest about 18 minutes then check it. If it flakes easily with a fork, it's ready. If not, let it cook a few more minutes.
Poaching - Poaching fish is not only easy but a very healthy way to cook. Flounder, haddock and cod are good choices for this method. Poaching preserves moisture without adding fat and can be very flavorful. Use a large deep sauce pan with a lid. If the fish has skin, make a few slits in the skin with a knife so it won't curl when cooking. Put enough liquid in the pan to cover the fish. You can use fish stock, wine or any other liquid that sounds good to you. I've poached in teriyaki sauce for an Asian taste and in mojo sauce for a spicier flavor. I mix these with stock, wine and water. When cooking, you want to keep the liquid at a simmer - boiling will break apart the fish. Simmer for about 10 minutes or until the fish flakes easily when tested with a fork.
Boiling - This method is mostly used for shrimp but other fish can be boiled when making a soup or stew. Rather than a boil, keep in mind that a simmer works best and the liquid should only be brought to a boiling point then brought quickly back to a simmer. Use herbs and vegetable to flavor the water. Celery, onions, garlic as well as bay leaves and fennel are good choices. Once again, it doesn't take very long and it's best to check a piece in about 10 minutes.
Grilling - Grilling your fish is another healthy option. If your fish has skin, always grill with the skin side down as it helps to keep it moist. Place fish along the edges of the grill rather than directly over the fire. It's a good idea to brush the fish with oil or with cooking spray before cooking. The trick to flavorful grilled fish is to marinade the fish first. You can make your own marinade using oil, herbs and spices or purchase some already made marinade. Grilling fish doesn't take long - just a few minutes on each side before testing. With more delicate fish like tilapia or flounder you may want to use a foil packet or basket.
Broiling - Broiling your fish is both easy and healthy. If you have not marinated it, season the fillet with salt and pepper to taste. If marinated, remove the fish and let it drain well. Make sure your broiler pan is well-greased or sprayed. Place fillets in the pan and put it under the preheated broiler. The pan should be about four inches from the heat source. Fish cooks quickly when broiled so usually 2 - 6 minutes for each side will do. You'll know the fish is done when it flakes easily when tested with a fork. Fattier fish like salmon or trout do better under the broiler though leaner fish do well with more basting.
Pan Frying - What's really great about pan frying fish is how it ends up lightly crispy on the outside and flaky on the inside. White fish is best for pan frying because they benefit from the added fat. I like dredging the fish fillet in buttermilk or salad dressing before coating with flour or breadcrumbs. This helps the breading stick and adds great flavor and texture. Put a few tablespoons of your favorite oil in the pan and heat until hot. Place the coated fillet in the hot oil and cook for about five minutes (rule of thumb is 10 minutes per inch of thickness but most fillets are not that thick). Use a wide spatula to turn the fish over and repeat. Serve with a lemon wedge for an extra touch.
Pan Frying - What's really great about pan frying fish is how it ends up lightly crispy on the outside and flaky on the inside. White fish is best for pan frying because they benefit from the added fat. I like dredging the fish fillet in buttermilk or salad dressing before coating with flour or breadcrumbs. This helps the breading stick and adds great flavor and texture. Put a few tablespoons of your favorite oil in the pan and heat until hot. Place the coated fillet in the hot oil and cook for about five minutes (rule of thumb is 10 minutes per inch of thickness but most fillets are not that thick). Use a wide spatula to turn the fish over and repeat. Serve with a lemon wedge for an extra touch.
Deep Frying - There are many things you can do to fish before deep frying. You can season it with salt. pepper, garlic powder or cayenne. You can bread it with flour, cornmeal or with a prepared seasoned mixture. Heat the oil in your deep fryer to 375 degrees. Mix the flour, cornmeal and seasonings in a shallow bowl. In another bowl beat together one egg and a cup of milk (buttermilk works here too). Coat fish fillets in flour (you can shake in a plastic bag) them dip into egg mixture or buttermilk one fillet at a time. When well-coated dip into the cornmeal, flour, seasoning mixture. Deep fry in batches for about 2-3 minutes or until done.
Saute - Choosing to saute your fish is choosing a healthy option. You start by rubbing oil on both sides the the fish fillet and seasoning with salt and pepper. Preheat the frying pan for a few minutes over medium heat. Add the fish and cook for about three minutes or until you see the edges of the fillet turning white. Flip with a spatula and cook the other side for about two minutes. Remove the fish fillets from the pan. If you want, you can add some wine or vermouth to the bottom of the still hot pan. squeeze in a half of lemon and heaping tablespoon of capers. Mix in pan with spatula scraping any stuck bits. Turn off the heat and add a tablespoon of butter and salt and pepper to taste. Pour the sauce over the sauteed fish fillets for a great meal.
Saute - Choosing to saute your fish is choosing a healthy option. You start by rubbing oil on both sides the the fish fillet and seasoning with salt and pepper. Preheat the frying pan for a few minutes over medium heat. Add the fish and cook for about three minutes or until you see the edges of the fillet turning white. Flip with a spatula and cook the other side for about two minutes. Remove the fish fillets from the pan. If you want, you can add some wine or vermouth to the bottom of the still hot pan. squeeze in a half of lemon and heaping tablespoon of capers. Mix in pan with spatula scraping any stuck bits. Turn off the heat and add a tablespoon of butter and salt and pepper to taste. Pour the sauce over the sauteed fish fillets for a great meal.