Fish Cooking Tips

Healthy Cooking Tips For Fish

Fish is finding its way onto more tables than ever before. Everywhere you look, people are singing the praises of seafood. It cooks quickly and is very versatile, not to mention delicious and nutritious. Nowadays, nearly everybody recognizes that fish are a good source of protein and rich in healthy oils and rich in healthy oils.Despite this growing popularity and glowing press reviews, most fish is still eaten out. Many cooks are simply reluctant to try cooking fish at home, and they are unsure about how to buy the right type and handle it properly. This article will give you the facts, and the confidence, you need to start making fish a more regular part of your home cooking.

Buying And Storing Fish

• Only buy fish that is refrigerated or displayed on a thick bed of fresh ice that is not melting (preferably in a case or under some type of cover).
• The fish should smell clean, fresh, like the ocean (if is smells “fishy” it’s not fresh)
• The eyes should be bright and clear (if heads are on) and the flesh should not be slimy.
• Whole fish and fillets should have firm, shiny flesh and bright red gills free from milky slime.
• The theory of firm flesh can be tricky. Fish just out of the water may have flesh that is soft and doesn’t spring back. But for the most part, the flesh should spring back when gently poked.
• Fish fillets should display no discoloration, darkening or drying around the edges.
• Shrimp flesh should be translucent and shiny with little or no odor.
• Some refrigerated seafood may have time/temperature indicators on their packaging, which show if the product has been stored at the proper temperature. Always check the indicators when they are present.
• Store in the fridge, wrapped, for only a day or two and packed with crushed ice. Never let the ice touch the flesh of the fish. The ice will burn it. Ice can however touch the skin. 
• If you can’t cook it right away, then freeze it. Be sure to cook it the day it is thawed.
• Canned products should be stored in a cool, dry place and should not be stored longer than a year. Any product that has an off odor or appearance, or is in a damaged can should be discarded.

Healthy Cooking Tips for Fish

• Fillets will have small bones “pin bones”. Pin bones are removed by pressing your fingers on the flesh by the bone then removing it with needle nose pliers 
• Don’t overcook! Fish is very susceptible to “carry over cooking”, so pull the fish off the heat source you are using and let it sit for only a couple of minutes. What that means is have everything plated except the fish, so you can serve the fish within a few minutes of pulling it off the heat.
• Fish doesn't need to marinate for a long time in order to maintain flavor. Marinades with acids like lemon juice or tomatoes will break down the flesh of the fish within 30 minutes. The result will be mushy fish.
• An exception is when preparing ceviche which is a blend of spices, vegetables and citric (very basic description). We won't be going further into that one right now.
• Topping cooked fish with lemons and tomatoes will bring out the flavors in the fish. It also adds visual flair to the dish.
• When you first put the fish in the pan (after oiling and seasoning both the fish and the pan) leave the fish alone. Don’t move it around. Let it sit and get a nice crust on it, this helps lock in juice and flavor.
• Seasoning fish with olive oil and simple seasonings such as, almonds, butter, cucumber, fennel, leeks, lemon or white wine, is an excellent way to enhance flavor when cooking fish. For instance when cooking fresh trout you'll find the flavors of white wine and lemon enhance this light flavored fish.

Few Healthy Cooking Methods For Fish

• Baking Fish- Baking is one the easiest ways to prepare fish. Preheat your oven to 425 degrees. Lightly oil a shallow baking dish or use a non-stick spray, place the fish fillet skin side down. Season the top of the fillet with your desired herbs, seasonings and if desired any butter or margarine. Measure your fish at the thickest point. Bake it for 6 to 12 minutes per inch of thickness, when done the fish fillet will be opaque and moist. If you are baking a fillet in a sauce or you have it wrapped in tin foil you will need to add about 5 minutes to the total cooking time.

• Broiling Fish- You can use a broiler pan or a cookie sheet pan when broiling. I prefer the broiler pan when cooking whole fish and the cookie sheet for my fillets. Preheat your broiler; lightly grease your pan with oil or non stick spray. For fish fillets arrange your fillets skin side down, take the thinner tail piece and fold it under for more even cooking. Baste your fillet with butter, margarine or oil, season with your favorite spices. Place the pan about 4 to 5 inches from the heat and cook for 6 to 12 minutes per inch. Fillets do not need to be turned while broiling. For whole fish use the same method as with fish fillets but make cuts along the fish in the thicker parts for a more even cooking. Turn your whole fish once halfway through the broiling.

• Grilling Fish- When grilling fish you have a few variables that will affect the cooking time. Your grilling time will depend on the thickness of the fish, the type of fire you have (wood, charcoal gas), the distance the fish is from the heat source and whether you cover the grill or not. If you are using some type of wood to add flavor to your fish I would suggest you cover the grill to capture the smoky flavor. For more delicate fish I would suggest you use a grill basket, for easier grilling.or place foil on your grill.(If foiling the grill makes slits through out to allow better air flow and flavor. Make sure to oil the basket or pre oil the foiled grilled. Grill over a medium high heat, I like to figure about 10 minutes a inch for grilling, turning the fish half way through the cooking time.

• Sauteing Fish- Sauteing is great for smaller fish fillets and small whole fish. Using a non stick pan you can add your preferred oil or use a non stick spray. Season your fish with your favorite seasoning. Heat your pan over a medium high heat and add your fish, don't overcrowd the fish, this can reduce the cooking temperature and make your fish soggy. Turn the fish over half way through the cooking time. Once done place your fish on a paper towel to absorb any excess oil, re-season and serve.

• Pan-Frying Fish- Using a heavy-duty skillet, add oil to a depth of 1/8 to 1/4 inch and preheat to 350 degrees(you can use a thermometer to determine the correct temperature). Place your coated fish in the pan in a single layer, don't overcrowd as you will quickly reduce the heat of the oil and your fish will absorb it. Turn your fish half way through and finish cooking, when done place on paper towels and re-season. If cooking for a large crowd, transfer to a oven proof platter and keep them warm in a 200 degree oven for a short time. Clean out any crumbs in the skillet; add more cooking oil if needed and reheat the oil before you start to fry again. 
• Coating Tip: After you have coated your fish for frying, place them back in the refrigerator for about 20 minutes this will set the breading and you will have less chance of the breading coming off during frying.

• Poaching Fish- Poaching fish is when you simmer the fish in some type of seasoned liquid. The seasoned liquid should compliment the fish and not over power the fish itself. Place your seasoned liquid in a pan and bring to a boil, reduce the heat to a gentle simmer and add your fish in single layer, add more liquid to cover your fish by at least one inch. Cook for about 6 to 12 minutes per inch, you do not have to turn the fish. If you are poaching a whole fish, wrap it cheesecloth before you start to cook. This way you can remove it, without it falling apart.