Cooking Fish
Many people are scared of cooking fish because they don't know how. Don't be, it's really easy. Fish can be cooked in many ways. Generally fish should be cooked quickly. Try not to overcook it as it will become dry. Here are basic methods of cooking fish. We recommend following a recipe!
Poaching
Poaching is a gentle way of cooking fish. It can be poached in milk, stock or wine. Flavour can be added by cooking vegetables with the stock
•Sweat off vegetables (if using)
•Add the milk, stock or wine to the vegetables and bring to the boil. Reduce heat until simmering temperature
•Add the fish (the liquid should just cover the fish)
•With the lid on, simmer until the fish is cooked (this will depend on the thickness)
•To check, probe the fish with a skewer or fork (always in the thickest part of the fish). The fish is cooked when the centre is no longer opaque or flakes easily
•Depending on the size of the fish it could take as little as 6 minutes.
•Use the poaching liquor as the basis for a sauce
Frying
Frying is a good method for oily or meaty fillets like salmon, cod, monkfish or mackerel
•Make sure the fish is dry (pat with kitchen paper)
•Dust with seasoned flour
•Heat olive oil or butter (or both) in a pan to medium heat
•Add the fillets skin side down and turn when the skin is crisp or a skinless fillet has some colour. This should only take a few minutes. Turn and cook the other side. Thicker fillets will take longer
•To check, probe the fish with a skewer or fork (always in the thickest part of the fish). The fish is cooked when the centre is no longer opaque or flakes easily.
Grilling or Barbecuing
Grilling or barbecuing are great ways of cooking fish. Flat fish fillets like plaice or lemon sole are best cooked in a grill or barbecue. Marinading the fish before cooking is a great way of giving it more flavour.
•Make up a marinade but don't add salt at this stage as it will draw moisture out of the fish
•Add the fish to the marinade and cover with foil. Set in the fridge. Leave for 1/2 an hour up to a miximum of 4 hours
•You can season now if you wish
•Cook on a medium heat
•Timing will depend on the thickness of the fillets
•To check, probe the fish with a skewer or fork (always in the thickest part of the fish). The fish is cooked when the centre is no longer opaque or flakes easily
Baking
Baking is a great method for whole fish. If cooking whole fish make slits in the thickest parts, they will cook quicker. Oil-rich fish is naturally moist and needs little basting, just a little lemon juice.
•Lightly oil a sheet of tin foil and set the fish on top. Season or add spices. You can add slices of lemon and onion to the cavity
•Wrap the foil around the fish until it is well sealed
•Bake at 180oC for approx. 15-20minutes. Bigger fish like a whole salmon will take considerably longer
•To check, probe the fish with a skewer or fork (always in the thickest part of the fish). The fish is cooked when the centre is no longer opaque or flakes easily
Steaming
Probably the healthiest way of cooking fish (keeps all the nutrients in.)
•Steam the fish over a pot of boiling water, with the lid on as you would steam vegetables (Works well in a bamboo steamer if you have one)
•To check, probe the fish with a skewer or fork (always in the thickest part of the fish). The fish is cooked when the centre is no longer opaque or flakes easily
Deep Frying
Best cooked in a chip fryer (don't use the basket as the batter will get stuck in the wire mesh)
•Coat the fish fillets (or chunky goujons) in flour and then into the batter mix (tempura batter is great - follow the instructions on the packet)
•Deep fry @ 180oC
•The fish will float to the top when it is cooked
•Remove using Metal tongs and place on kitchen paper to remove excess oil
•Fish can be kept warm in a warm oven for up to 20minutes