A nutritious, healthy, and delicious menu choice, fish can be baked, fried or sautéed, or broiled.
Be sure your fish is fresh, has no offensive odor, and has been stored properly. Fish is best if cooked as soon as possible to retain its nutritional value and flavor.
For fish fillets, allow 1/3 pound per serving.
- Use a non-stick, oven-proof baking dish that has been sprayed with cooking spray.
- Place fish on small rack that has been buttered or oiled. Place the rack in a baking dish. You want the fish to be clear of any liquids in the pan, such as marinade you might have used.
- Brush fish with olive oil or butter. Sprinkle on desired seasonings.
- Bake at 350 degrees. Cooking time depends upon the firmness of the fish and the serving size. An average fillet will be done in 18-20 minutes.
- Garnish with slices of lemon, vinegar, sprigs of parsley or basil.
Sautéed or Pan-Fried Fish
- In a skillet, pour enough cooking oil so that the depth of the oil is about 1/8". You may add butter to this, but you don’t want your butter to burn.
- Season the fish with salt and pepper to taste. Dredge the fillets with a mixture of seasoned flour or cornmeal.
- When the oil begins to sizzle, over medium heat, add the fish. Reduce the heat slightly. When the bottom side is completely cooked, turn the fish and cook until the fish is done. Try to turn the fish only once to avoid tearing. The fish should cook in 3-5 minutes.
- Place your fish skin down in a baking dish that has been sprayed with olive oil.
- Brush with butter and/or olive oil. Season as desired.
- Place the dish at the lowest level under the broiler.
- Leave in the oven for 16-20 minutes, depending upon the thickness of the fish. There is no need to turn the fish if you’re cooking it in this fashion.
The fish is done when the internal heat reaches 140 degrees; be careful not to overcook your fish. Fish should never reach an internal temperature above 150 degrees, so remove the fish from heat at no later than 145 degrees, to retain moisture and flavor.
Testing for doneness:
Fish are done when a toothpick can be easily inserted and come away clean. Press lightly, as you would a cake. Fish should bounce back to its original shape when done.
Season as desired with lemon slices, vinegar, a little salt, pepper, lemon pepper, ginger, dried parsley, spring onions, and garlic.