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Fish Cooking Tips

The Time is Right
Fish is a fabulous fast food – it’s best cooked quickly over high heat. Just remember the 10-Minute Rule: For every inch (2.54cm) of thickness, bake fish at 450°F (232°C) for 10 minutes.

For delicious baked fish:
• Measure fish at the thickest part to estimate cooking time. If ends are thin, fold them under for even cooking.
• If fish is more or less than an inch (2.54cm) thick, add or subtract time from the 10-Minute Rule. For example if fish is half an inch (1.27cm) thick, divide 10 minutes in half and cook for 5 minutes; if fish is an inch and a half (3.81cm) thick, add 5 minutes and cook for 15 minutes.
• Add an extra 5 minutes if fish is wrapped in foil or covered in sauce.
• Lengthen cooking time if fish is still frozen. Cook to internal temperature of 145°F (63°C) for solid portions of fish, 165°F (74°C) for stuffed fish.

Keep an Eye on it
It’s easy to tell when seafood is done by the way it looks. Seafood is done when;
• It turns opaque
• It begins to flake easily with a fork (insert a fork into the thickest part of the fish to test for doneness.)

Broiling and Grilling Pointers
• Place fish that is 1 inch (2.54cm) thick or less, two to four inches (5.08cm – 10.16cm) from heat source; thicker fish should be placed five to six inches (12.7cm – 15.24cm) away from broiler.
• Turn fish halfway through cooking time – if fish is under half an inch (1.27cm) thick, don’t turn.
• Shellfish cook more quickly finfish, so cook until they turn completely opaque.
• Coat broiling rack with nonstick cooking spray before broiling.
• Baste fish with an oil-based marinade for moistness.
• Baste fish frequently while broiling.
• Thread fish chunks, shrimp or small whole fish on skewers; soak wooden skewers in water for 30 minutes before broiling.
• The easiest way to grill fish is in a grilling basket. The hinged, mesh basket allows you to turn the fish without it breaking apart or sticking.
• Leave skin on fish steaks while grilling.

Baking Pointers
• Always preheat oven before baking fish.
• Remove fish from the refrigerator at least 20 minutes before baking.
• Prepare whole fish for baking by making several small cuts in the fish.
• Use steaks and fillets of equal size to ensure even cooking.
• Place fillets skin side down.
• Brush fish with melted butter, margarine or oil to keep moist.
• When done the fish’s internal temperature on a cooking thermometer should be 145°F (63°C). Stuffed fish, 165°F (74°C).

Pan-frying Pointers
• Clarified butter or margarine works best when pan-frying because it burns less easily.
• If the pan is not pre-heated, the fish will stick to the pan.
• Drain pan-fried fish by placing it on a paper towel before serving.
• Dredge fillets in seasoned flour, cornmeal or bread crumbs and shake off the excess.
• Use only half the amount of margarine, butter or oil if using a nonstick pad; avoid using aluminum or stainless steel pans.
• Allow margarine, butter or oil to become very hot-but not smoking-before adding fillets.
• Make sure the surface of the fish is thoroughly dry to avoid spatters.
• Give fish plenty of cooking room-don’t crowd fillets.
• Sear fish over medium-high heat.
• Turn fish only once halfway through cooking time.
• Fish is ready to turn when the edges start turning crisp and the flesh begins to become opaque.
• Once fish has been seared on both sides, reduce heat to medium until flesh is opaque all the way through.
• While pan-frying, keep cooked fish in a warm oven until all of it is done. Do not keep in the oven for more than 20 minutes or fish will become dry.
• Save dry or overcooked fish by serving it with a sauce or drizzling melted butter over it.

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