Cooking Fish: Four Basic Techniques
Source of Recipe
South Beach Diet Online
Recipe Introduction
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.
List of Ingredients
Saut�ed 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.
Recipe
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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