Basic Pointers
Never overcook. Cooking fish at too high a temperature or for too long a time can
toughen the fish and destroy natural moisture and flavor. Overcooking is the most common
mistake in fish and seafood cookery. Fish loses its translucent appearance and becomes
opaque when thoroughly cooked. Pierce the fish at the thickest point. If it flakes easily
and the flesh falls from the bones, it is done.
Know your product. For best results, it is helpful to know whether fish is fat or lean.
Both can be used in most cooking methods, but lean fish require the addition of more fat
during cooking to retain flavor and moisture. Fat fish contain more than 5% fat; lean fish
contain less than 5%. All shellfish are lean. (See the calorie, fat,
and protein table for information on specific fish and shellfish.)
Handle with care. Fish flesh is delicate, so handle as little as possible. Frozen
fillets and steaks do not have to be thawed before cooking as long as additional cooking
time is allotted. Do not thaw breaded frozen fish items before cooking. However, if you
plan to bread or stuff fish, thaw it first.
Methods of Cooking Fish
Poaching
To poach a fish, use a shallow frying pan, wide enough to hold all of the fish without
overlapping. Barely cover the fish with a liquid such as water seasoned with salt, herbs
or spices, milk, or a mixture of either with wine. Put a lid on the pan and simmer the
fish until just done. Serve poached fish as main course or use it in casseroles or chilled
and flaked in cold dishes.
Steaming
This is perhaps the least fattening way of preparing fish because no oil or sauce is
cooked with the fish. Natural juices and flavors are retained. Steam generated from
boiling water cooks the fish. To steam, use a steam cooker or a deep pan with a tight
cover and some sort of rack to keep the fish from touching the water. You may add
seasonings or wine to the water. Heat the water to a boil, then place the fish on the rack
and put a lid on the pan. Cooking time is about 5-10 minutes. Serve the same ways as
poached fish (see above).
Broiling
This method is similar to baking, using dry heat. The heat generated by broiling is direct
and more intense. To broil, place the fish in a single layer on a well-greased broil-serve
platter or broiler pan. The surface of the fish should be 3-4 inches from the heat source.
Cooking time for fillets and split fish is usually 6-10 minutes without turning; for
steaks 6-16 minutes. Turn whole fish and thicker pieces. Baste all types of fish at least
once during cooking. Lean fish and shellfish, especially, need fat added to stay moist.
Baste before and several times during cooking.
Baking
To bake a fish, place it in a greased baking dish, uncovered, at a moderate temperature
(350 degrees) for a relatively short period of time. Baste the fish several times with
melted fat or a sauce to keep moist. A whole fish may be stuffed with an herb and bread
stuffing. Fish baked with the head and tail on is usually more moist.
Planking
This is a unique way of baking whole fish, steaks, or fillets.Carefully oil a hard wood
board or plank, then place in the oven at a low temperature (225 degrees) to heat slowly.
Remove plank from oven and raise the temperature to 350 degrees. Arrange fish on the warm
plank, brush with fat, and bake until the fish flakes easily. Serve on plank at table, and
if desired, arrange potatoes, vegetables, or other garnishes around fish.
Grilling
Also known as "charcoal broiling," this is a dry heat method of cooking over hot
coals. A well-greased, long-handled wire grill will facilitate preparation, as the fish
will flake and fall apart during the end of the cooking period. Use a basting sauce that
contains some fat to ensure a moist, tasty final product. Baste before and during cooking.
Broil about four inches from moderately hot coals, turning once. Total cooking time is
10-20 minutes, depending on the thickness of the fish.
Pan Frying
A very popular method, pan frying requires only an open fire, a fry pan, and a little fat.
Heat about 1/8 inch of fat in a frying pan. Arrange breaded fish in a single layer,
leaving "breathing room" between pieces. Fry at a moderate temperature on the
first side until light brown. Turn carefully, scraping under each piece, and continue
cooking on the other side until brown. Total cooking time is about 8-10 minutes. Drain on
absorbent paper.
Oven Frying
This method produces a result that is quite similar to fried fish, but it isn't really a
frying process. The fish is baked in a hot oven and basted once with a small quantity of
fat. Fish cooked by this method does not require turning and the cooking time is short.
The coating and high temperature seal in juices and produce a crispy browned crust. This
method is easily accomplished with a large quantity of fish and is therefore especially
good for serving to a group. Try dipping serving sized portions of fish in salted milk and
coat with cereal crumbs or toasted dry bread crumbs. For additional flavor add dry
mustard, grated cheese, or minced parsley to the crumbs. French dressing and crushed
cheese crackers make a good coating. Place the fish on a well-greased cookie sheet. Drip
melted fat over the fish and bake in an extremely hot oven (500 degrees) for 10-12 minutes
or until fish flakes easily.
Deep Fat Frying
Use this method for the classic tender chunks of fish coated with a crispy brown crust.
Fill a fryer no more than half full with oil. Place breaded fish one layer at a time in
fry basket and lower it into fat heated to 350 degrees. Cook until the fish are tender and
browned lightly. Three to five minutes is usually enough time (depending on the thickness
of the fish). Drain on absorbent paper. If frying additional fish, return the temperature
to 350 degrees before adding more fish.
--Excerpted from "Fish and Seafood--Dividend Foods," by Charlotte M. Dunn.
For a free copy of the printed brochure, email your mailing address to Linda Campbell linda@seagrant.wisc.edu
