Healthyful Cook

Healthful Ways to Cook Fish
By: Allrecipes Staff




Fish has fabulous health benefits. Eating deep-fried fish dipped in tartar sauce does not.

Perfectly cooked fish should flake easily and be opaque with just the faintest amount of translucency in the middle. Fish is so delicate that it dries out quickly and is easy to overcook. To prevent overcooking, you'll need to pull it out slightly before it's done. In order to retain its moisture, fish needs to be cooked quickly over high heat (grilling, broiling, or sautéing), or it needs to be cooked with liquid.

Grilled Fish


Grilling fish is tricky without a grill basket, but don't let that deter you:

• Spray the fish with nonstick cooking spray or brush it very lightly with oil.
• Place the fish around the edges of the grill, away from the hottest part of the fire (Don't try to lift up the fish right away; it will be stuck to the grill).
• Start checking for color and doneness after a few minutes, once the fish starts to release some of its juices.
• Flip it over when it's got light grill marks.

Fish on the grill needs to be attended very closely and only takes a few minutes per side. If the filets are an even thickness, fish can be cooked through by grilling it on one side only.

• How to Grill Salmon (Video)
• Grilling 101: Seafood Grilling
• Plank Grilling

Poaching Fish
The technique of poaching has been all but forgotten. This gentle cooking method is perfect for seafood, because it imparts lots of moisture and will not mask the delicate flavor of the fish.

Traditionally, fish is poached in a court-bouillon--broth made from simmering aromatic vegetables and herbs in water together with peppercorns and something acidic such as lemon juice, vinegar or white wine. To poach fish, you can make your own court-bouillon or simply use vegetable or chicken stock.

• Use a pan big enough to lay each piece of fish down flat.
• Pour in enough liquid to just barely cover the fish.
• Bring the liquid to a simmer, and keep it there.
• If you see any bubbles coming up from the bottom of the pan, it's too hot--the liquid should "shimmer" rather than bubble. The ideal poaching temperature is between 165 and 180 degrees F (74 to 82 degrees C).


• Quick Poached Salmon with Dill Mustard Sauce
• Lemongrass and Citrus-Poached Salmon
• Poached Tuna Steaks
• Redfish Court-Bouillon
• How to Poach Fish (Video)
  

Steamed Fish

• Steaming is another gentle cooking method popular in Asian cuisines.
• Rub the fish with spices, chopped herbs, ginger, garlic and chile peppers to infuse flavor while it cooks.
• Use a bamboo steamer or a folding steamer basket with enough room for each piece of fish to lie flat.
• Pour about 1½ inches of water into the pan.
• Place the steamer over the water, cover the pot, and bring the water to a boil.

Begin checking the fish for doneness after 10 minutes.
Steamed fish is a mild-tasting delicate preparation that is usually accompanied by a flavorful sauce.

• China Moon Salmon
• Steamed Tuna Fish
• Chinese-Style Steamed Fish
• Florns' Chinese Steamed Fish
  
  

Broiled Fish
When the weather's not right for grilling, try broiling instead. Broiling is great when you want a fast, simple, hassle-free preparation with delicious results. It gives fish a nicely browned exterior with the convenience of a temperature-controlled heat source. For easy cleanup, line the broiler pan with a piece of foil.

• Heavenly Halibut
• Charbroiled Salmon
• Yogurt-Marinated Salmon Fillets (Dahi Machhali Masaledar)
• E-Z Marinated Swordfish
• Torsk
  

Baked Fish
Baking fish allows you to get the satisfying crunch of fried fish without all the fat. Just because it's baked, though, doesn't mean it's healthy: watch the amount of butter, oil, mayonnaise or cheese called for in the recipe.

• Dijon Crusted Halibut
• Crab-Crusted Grouper
• Yin-Yang Salmon
• Red Snapper Livornese
  

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