Cooking Fish Four Basic Techniques Sautéed Fish Fillets
Cooking fish can be a real challenge without a grill. Here
are four simple techniques that will help you add more fish
to your diet.
Sautéed Fish Fillets
Works with any type of skinless fish fillet. First season
the fish as desired and add 1-2 tablespoons of olive oil to
a skillet. Cook the fish over medium-high heat for 2-3
minutes per side per 3/4 inch of thickness. The thicker the
fish, the longer the cooking time.
Braised Fish Fillets
This style of fish is cooked in a broth of white wine, clam
juice, or water. First heat some olive oil in a skillet over
medium-high heat, then add the liquid and seasonings and
bring to a simmer. Add the fish fillets, cover, and cook for
3 minutes on both sides. Again, a fish thicker than
3/4 inches will require a longer cooking time.
Baked Fish Fillets
Grease a baking sheet and arrange with seasoned fish
fillets. Bake about 7-10 minutes per 1 inch of thickness.
It's not necessary to flip the fish.
Broiled Fish Steaks
Works with any type of fish steak. Season steaks and brush
with olive oil. Place them in a broiler pan and broil 4-6
minutes on each side or until golden. Allow more cooking
time for steaks thicker than 1 inch. How do you know if your
fish is done? To test for doneness, poke with a fork at its
thickest point. Perfectly cooked fish should be opaque and
moist, not dry and flaky. Undercooked fish looks raw. Salmon
and tuna are the exception, as both can be served rare on
the inside as long as they are very fresh.
Note: To maintain freshness and avoid overcooking, make sure
to thaw frozen fish in the refrigerator-not at room
temperature, under warm water, or in the microwave.
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