Cooking BasicsDon’t let the idea of cooking seafood intimidate you. The most important thing to remember is to never overcook your fish. Regardless of method used, start by rinsing your fish under cold water then patting it dry. The fish should be cooked until it begins to flake apart then removed from heat to let it finish on the counter or on your plate. In a pinch, set your oven to 350, spread some coconut, grape seed, or avocado oil over your fish(we love Olive Oil, but not for high temp uses), a little fresh lemon juice, and a little salt and garlic and cook it for 10min per inch. Toaster ovens work quickly, require no preheating, and don’t warm up the entire house so give them a try if you have one. Don't be afraid of experimenting with different herbs, spices, and seasonings. If you use butter it goes especially well with leaner options like Halibut, Rockfish, Cod, and when sautéing Prawns or Scallops.
BAKING
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.
Click here for some great baked fish recipes.
BROILING
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
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, or 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 closing the lid will enhance the smoky flavor. For more delicate fish or options without skin we suggest you use a grill basket or place foil on your grill. Make sure to oil the basket or pre oil the foiled grilled.
Grill over a medium high heat for around 10 minutes per inch of thickness, turning the fish half way through the cooking time. If fish has skin, wait until you can slide spatula between meat and skin and then flip over right on top of the skin. Don't be afraid to flip a couple times to ensure even cooking.
SAUTEING
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
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
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. Cook for about 6 to 12 minutes per inch, you do not have to turn the fish.
If you are poaching a whole fish, consider wrapping it in cheesecloth before you start to cook. This way you can remove it, without it falling apart.
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