How to Cook Fish

Fish is an invaluable source of protein in a balanced and nutritious diet. Fatty fish, like salmon and tuna are said to help prevent heart disease and even aid in preventing Alzheimer’s disease. Buying, storing and cooking fish isn’t a difficult task; it simply requires a little knowledge.

Tools

• Standard kitchen utensils
• Refrigerator
• Skillet
• Assortment of pots and pans
• Recipes and, or ingredients list

Materials

• Fresh Fish
• Other cooking ingredients

Instructions

Buying fish

1. Fresh fish should always smell sweet, strong odours indicate the fish is past its prime.
2. Buy whole fish that look like they’re just being pulled from the water, with bright eyes and firm flesh.
3. Buy fish fillets or steaks that are firm and bright looking with no brown spots or discolouration.
4. Store fresh fish in a refrigerator for a maximum of two days. If you want to store it for a longer period, wrap it in freezer paper securely and freeze it.
5. If fish is bought frozen, keep it frozen until you are ready to cook it.
6. Thaw fish in the refrigerator, under cold running water or in the microwave.
7. Cook fish soon after it is thawed.

Grilling Fish

1. Grouper, salmon, tuna, swordfish and shark are great fish for grilling.
2. Prepare grill and preheat with a medium flame.
3. Oil grill lightly before adding fish.
4. Place fish skin side down on grill; after 5 minutes the fish should start developing a thin crust.
5. Turn fish onto the opposite side and cook for a further 3-5 minutes until both sides have a crusty layer.
6. Fish is done when the juices start boiling and the central bone can be lifted out easily.
7. Do not cover the grill while fish cooks; this traps too much of the smoke and over seasons the flesh.

Steaming Fish

1. Place water or stock in a large saucepan and add seasoning ingredients.
2. Bring the liquid to a simmer; place the fish in the steamer and place over simmering water.
3. Do not let the liquid boil; this will cook the fish too quickly and overcook it within seconds.

Microwaving fish

1. Ensure the fish is rotated halfway through the cooking time so it cooks evenly.
2. If fillets are of uneven thickness, fold the thinner parts under each other so the fish is about the same thickness throughout.
3. Standing time is very important; let the dish stand on a flat surface according to the recipe so the food finishes cooking.

Roasting fish

1. Season the fish to your preference before roasting.
2. Roasting is baking at temperatures above 400 degrees Fahrenheit.
3. Bake fish at a high oven temperature. This concentrates the flavours of fish and helps the sugars on the surface caramelise for superior flavour.

Baking fish

• Simply follow the recipe instructions for cooking, covering and standing times.

Frying fish

1. Batter fish before deep frying.
2. Gently lower into 375 degree oil and cook for 4 minutes per side turning once and carefully.

Sautéing fish

1. Add a bit of olive oil to the pan and preheat over medium heat.
2. Let fish cook undisturbed for 2-3 minutes to develop a crust.
3. Do not crowd the pan; cook fish in batches instead.
4. To sauté thin fillets, cook over medium high heat for 2-3 minutes. Turn and then cook for another minute or two.
5. Remove the pan from the heat and allow residual heat to finish the cooking.
6. Cook thick fillets 5-6 minutes on the first side, then reduce heat to medium and cook for 4-5 minutes longer.

Tips and warnings

• Fish steaks may be medium to well done, however, always ensure you follow a recipe and follow it carefully. Fish is a source of the salmonella virus and will cause illness if not prepared properly.
• Fish is cooked when it is opaque.
• A reliable doneness test is to check if the fish flakes. Insert a fork or knife gently into the thickest part of the fish and twist. The flesh should begin to separate along the natural lines if cooked.
• There is a delicate balance between perfectly cooked fish and overcooked fish. For best result, cook fish until it’s almost done then remove the pan from the heat source to finish cooking with residual heat.