Cooking Tips

Cooked to perfection, fresh fish is moist, tender, and full of delicate flavor. Generally, fish is done when it flakes easily with a fork and loses its translucent appearance. The U.S. Food and Drug Administration (FDA) recommends cooking fish to an internal temperature of 145°F to ensure safety.

A helpful guideline is the 10-minute rule for cooking finfish, applicable when baking, broiling, grilling, steaming, and poaching fillets, steaks, or whole fish (not for microwave cooking or deep frying):

• Measure the fish at its thickest point. If stuffed or rolled, measure after stuffing or rolling.
• Cook at 450°F for 10 minutes per inch of thickness, turning the fish halfway through the cooking time. For example, a 1-inch thick fish steak should be cooked 5 minutes on each side.
• For pieces less than 1/2-inch thick, there's no need to turn.
• Add 5 minutes to the total cooking time if cooking in foil or sauce.
• Double the cooking time for frozen fish that hasn't been thawed.

Baking

Whole fish, stuffed fish, fillets, steaks, and chunks can all be baked. Use similar-sized pieces for even cooking. Bake uncovered in a preheated 450°F oven, following the 10-minute rule. Baste if desired.

TIP: For a quick and delicious dinner, bake fish on a bed of chopped vegetables. Try a mixture of onions, celery and carrots or a combination of mushrooms, onions and peppers.

Broiling

Steaks, whole fish, split whole fish and fillets lend themselves well to broiling. Place fish, one-inch thick or less, two to four inches from the heat source. Place thicker pieces five to six inches away. Baste frequently with an oil-based marinade. Using the 10-minute rule, cook on one side for half the total cooking time, basting once or twice, then turn the fish over to continue broiling and basting.

Grilling

This technique lends itself well to meatier or steak fish such as salmon, halibut, swordfish, tuna and whole fish. Preheat an outdoor gas or electric grill. If using a barbecue grill, start the fire about 30 minutes before cooking. Let it burn until white hot then spread coals out in a single layer. Adjust the grill height to 4 to 6 inches above the heat.

To grill fish, a moderately hot fire is best for cooking seafood. Always start with a well oiled grid to prevent the delicate skin of the fish from sticking. Support more delicate pieces of fish in a hinged, fish-shaped wire basket for easier turning or handling.

Frequently baste steaks and fillets while grilling to prevent them from drying out. Marinating fish an hour before grilling also helps keep it moist.

Use indirect heat for whole fish by banking hot coals on either side of the barbecue or preheat gas or electric grill. Oil fish well and place in an oiled fish basket. Cook, covered, 10 to 12 minutes per inch of thickness, turning halfway through cooking time.

Microwaving

Use a shallow dish to allow maximum exposure to the microwaves. Arrange fillets with the thicker parts pointing outward and the thinner parts, separated by pieces of plastic wrap, overlapping in the center of the dish. Cover dish with plastic wrap and vent by turning back one corner. Allow 3 minutes per pound of boneless fish cooked on high as a guide. Rotate the dish halfway through the cooking time. Rolled fillets microwave more evenly and are less likely to over-cook than flat fillets, which may have thin edges.

Poaching

Poach fish in simmering liquid such as fish stock, water with aromatic herbs/vegetables, or a mixture of wine and water. In a large skillet, saute pan or fish poacher, ring the liquid to a boil. Add the fish and return to boiling. Quickly reduce to a simmer-the liquid should barely bubble. Cover and begin timing the fish according to the 10-minute rule. The remaining liquid can be used to make a sauce for fish if desired.

Sautéing or Pan-frying

An excellent method for fillets and pan-dressed fish like trout, tilapia and catfish.

TIP: Dip the fish into seasoned flour, cornmeal or bread crumbs just before sautéing. Heat a small amount of olive oil or butter in a skillet large enough to hold the fish. When the pan is very hot, place the fish into the skillet. Saute for half the total time as determined by the 10-minute rule, turn over and complete cooking.

Steaming

Whole fish, chunks, steaks and stuffed fillets steam well. To steam fin fish, fill a large sauce pan with one inch of water. Place the fish on a steamer rack and put the rack in the pan. The water should not exceed the height of the rack. Cover tightly and bring the water to a boil. Using the 10-minute rule, steam until thoroughly cooked.

Stir-Frying

This cooking method is a very fast technique, so it's important to have all ingredients in uniform size and ready for cooking.

Using a wok or large skillet, coat the bottom and sides with vegetable oil. Add the fish and stir-fry, tossing gently to coat on all sides, until about three quarters cooked, approximately two to four minutes. Remove to a warm platter.

Stir-fry a selection of sliced vegetables (i.e. carrots, onions, bell peppers, zucchini, and mushrooms) in addition to a light sauce if desired. Return the fish to the wok or skillet and cook one to two minutes more. Serve immediately.