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  1. #1
    Peaceful28
    Guest

    Exclamation Cooking up some Fish?


    Fish Cooking Basics


    1. Avoid Overcooking!
    Resist the temptation to over-cook fish until it "flakes," which indicates the fish is becoming dry. Fish is cooked completely when the color turns from translucent to opaque (usually white). The U.S. Food and Drug Administration (FDA) suggests cooking fish to an internal temperature of 145 degrees F. (H-E-B package instructions recommend 150 degrees F.) The optimal temperature to enjoy various types of fish may vary (130-145 degrees F) according to individual preference for texture and taste.

    2. Be Gentle!
    Handle fish and seafood as little and as gently as possible before, during and after cooking to maintain appearance and texture.

    3. Start Fresh!
    If you buy fresh seafood, use it the same day or freeze within two days. If frozen, thaw in the refrigerator overnight. Rinse in cold water, drain and pat dry.

    4. Be Versatile!
    Try different methods of preparation. Most fish may be cooked multiple ways, such as grilled, pan-fried or poached. Keeping it simple is key to the art of cooking and seasoning seafood.

    Here are five different ways to cook fish:

    Boil
    "Bring to a boil" means to heat liquid until bubbles break the surface (212 degrees F for water at sea level)
    The term also means to cook food in a boiling liquid.
    Shellfish, such as lobster, lobster tails, crab, crab legs and shrimp, may be cooked successfully in boiling water. Remove when shells turn bright orange or red or when the center of lobster tail meat reaches 140 degrees F when tested with a meat thermometer.

    It is usually not recommended to boil other types of seafood/fish as it will shrink and toughen. A gentle simmer for making stews or soups is more appropriate for delicate fish. A successful cooking alternative to boiling is steaming: The seafood is placed on a rack over boiling water. The pot is then covered with a lid to cook the food by the action of steam.

    Steam
    Place seafood on a rack or steamer basket over a shallow amount of boiling water.
    Cover tightly and cook 2 to 5 minutes for various sizes of shrimp and 10 to 15 minutes depending on amount and size of crab, lobster or other fish.

    Sauté (Pan Fry)
    Use this method to cook lean fish fillets or steaks.
    Heat 1/4 inch oil or butter in a non-stick skillet over Medium to Medium-High heat.
    Cook 6 to 8 minutes until brown, turning once halfway through cooking.
    This is a fast cooking method; use caution not to get the oil too hot or to over cook the fish.
    Fish may be dipped in milk or beaten egg and then breaded.

    Poach
    Almost any fish may be gently cooked in enough flavorful heated liquid, such as wine, water, fish stock or milk, to just cover the fish.
    Cover the pan tightly and cook fillets just below the boiling point.
    Cook fillets 8 to 10 minutes and whole fish 15 to 20 minutes.
    The poaching liquid may be used as the base for a sauce.

    Microwave
    Almost any boneless fish fillet or steak is suitable for microwaving.
    Place fish in a single layer in a shallow dish with a small amount of liquid.
    Cover with plastic wrap. Cut a few vent holes in wrap.
    Cook fish 3 minutes per pound on High power, turning fish over once during cooking.
    Salt after cooking.

    Quick Fish Tips
    Add capers to tartar sauce.
    Complementary herbs for fish include parsley, dill, rosemary and chives.
    Add a splash of red or white wine to fish before cooking.
    Top fish with flavored butters, basil or roasted garlic.
    Try lime in place of lemon juice in marinades.

    Quick Oyster Tips

    Heat oyster slowly. The moment the mantle of skin around the edge of the oyster starts to crinkle, regardless of cooking method, remove oysters from heat.

  2. #2
    Peaceful28
    Guest

    Lightbulb *Dry Heat Cooking Methods*

    Baking
    Baking is the process of cooking fish at certain temperatures in an oven.
    Place fish in a greased baking pan.
    Brush with melted butter and season with salt and pepper.
    Bake in center of preheated oven at 230 degrees celsius (450 degrees fahrenheit).
    Follow cooking guidelines above.
    -Use fresh or thawed fish
    -Flavor with basting sauce, lemon juice or dry white wine
    -Stuff dressed fish no more than 2/3 full
    -Serve as is or with a sauce
    Top

    Barbecuing
    Barbecuing is the process of cooking fish at high temperatures over coals or an open flame.
    Marinate fish.
    Place in oiled wire basket on oiled grill.
    Baste with marinade during cooking.
    Cook 7-10 cm (3-4 inches) above coals or flame, turning halfway through cooking time.
    Follow cooking guidelines above.
    -Use fresh or thawed fish
    -Place charcoal/propane barbecue in a well ventilated location. Adjust air trap.
    -Try this method for kababs or for foil-wrapped fish with vegetables.
    Top

    Blackening

    Blackening is the process of cooking fish by coating in spice and cooking at extremely high heat. The process actually creates a barrier between the food and the heat, allowing blackening, not burning, to occur.
    To blacken properly, a cast iron skillet or grill plate is heated over very high temperature until just short of a white spot or ash appearing. (The skillet or grill must be extremely dry before it is heated.) The fish to be grilled should be at room temperature. Dip fish into melted, clarified butter, then sprinkle with spice (notes: for more flavor, roll fish into spice mix before cooking and the butter can be omitted to reduce calories). Place the fish onto the pan, cooking for 1-2 minutes on each side. Blackening adds a distinctive flavor to fish while creating a savoury, moisture-retaining barrier around the outside. The result? Warm, smoky grilled flavors and succulent textures. The high heat required by blackening means that you will need a skillet or pan made of cast iron. There is really no substitute. Also, blackening will create smoke… (and how!). Work in a well-ventilated area - outdoors using a gas grill will work, as will a commercial kitchen environment.
    Top

    Broiling

    Broiling is the process of cooking fish under an open flame or electric element at high temperatures.
    Brush fish with melted butter and season OR marinate.
    Place in single layer on a well greased broiler pan.
    Broil 7-10 cm (3-4 inches) from the preheated unit. Baste during cooking.
    Follow cooking guidelines above.
    -Use fresh or thawed fish
    -Turn thick pieces halfway through cooking time
    -Serve as is or with a sauce
    Top

    Bronzing

    Bronzing is a name that we apply to a technique similar to “blackening”, but at a lower temperature than is required for blackening. As with blackening, bronzing is cooking fish by coating the fish in spice and cooking it quickly on a pan or grill. Bronzing spices generally contain more herbs than blackening spices. The spice and the cooking process create a crispy, flavorful barrier around the fish being bronzed. To “bronze” properly, a stainless steel pan is heated over high temperature. (The skillet or grill should be dry before it is heated.) The food to be grilled should be at room temperature. Sprinkle the food with bronzing spice (notes: for more flavour, roll food into spice mix before cooking). Place the food onto the pan, drizzle with a small amount of melted, clarified butter. Cook for 1-2 minutes. Turn with a spatula and drizzle again with a small amount of butter. Cook for another 1-2 minutes and remove from the pan. Bronzing adds a distinctive flavour to fish while creating a savoury, moisture-retaining barrier around the outside. By creating a crisp, savoury coating of spice, the full flavour of the fish being bronzed develops inside – creating a delicious balance between the discrete combinations of flavour and texture. The heat required by bronzing means that you will need a good quality stainless steel pan which won’t warp when heated. A slim stainless or Teflon spatula is also helpful to remove the food from the pan without tearing the outer, spiced layer of the food away.
    Top

    Microwave Baking

    Microwave baking is the process of cooking fish using microwaves that generate heat internally instead of externally. Therefore only the fish becomes hot. Any heat noticed inside the oven or from the baking dishes comes from the fish as it becomes hot. Thus time, not temperature and heat, is the variable in microwave cooking.
    Melt butter at High Power.
    Mix with chopped parsley, green onion and lemon juice.
    Remove half of mixture and reserve.
    Arrange 500 gm of fish in dish; season to taste.
    Top with remaining mixture.
    Cover; microwave at High Power 6-8 minutes, rotating dish during cooking.
    Let stand covered for 2 minutes.
    -Use fresh or thawed fish

  3. #3
    Peaceful28
    Guest

    Lightbulb *Moist Heat Cooking Methods*

    Oven Steaming
    Oven steaming is the process of cooking fish wrapped in aluminum foil in an oven with a cooking liquid or sauce.
    Place on greased heavy-duty aluminum foil.
    Season, flavor with lemon juice, butter and parsley.
    Wrap tightly.
    Place on cookie sheet.
    Bake in center of preheated oven at 230 degrees celsius (450 degrees fahrenheit).
    Follow cooking guidelines above.
    -Use fresh or frozen fish
    -Flavor with wine, herbs, juice or vegetables
    -Use cooking liquid for sauce
    Top

    Poaching in Court-Bouillon
    Poaching is the process of cooking fish in boiling water.
    Prepare a court-bouillon.
    Wrap fish in cheese cloth.
    Place in rapidly boiling liquid, cover pan, return to boil, then reduce to simmer.
    Follow cooking guidelines above.
    -Use fresh or frozen fish
    -Drain court-bouillon for reuse, refrigerate for up to 1 week or keep frozen for up to 2 months
    Top

    Poaching in Water or Milk

    Cook fish directly in salted boiling water OR wrap tightly in greased heavy-duty aluminum foil with chopped onion, celery, salt and pepper; place in rapidly boiling water.
    Cover pan, return to boil, then reduce heat to simmer.
    To poach smoked fillets, cover with cold milk flavored with butter, bay leaf, pepper; simmer.
    Follow cooking guidelines above.
    -Use fresh or frozen fish
    -Use 2ml of salt per L of water (1/4 tsp per quart) for fish
    -Use poaching liquid for white, cheese or egg sauce

  4. #4
    Peaceful28
    Guest

    Lightbulb *Frying Methods*

    Pan-Frying
    Frying is the process of cooking fish in an open pan or pot using butter, lard or oil.
    Season each portion of fish.
    Cover lightly with flour.
    dip in liquid (milk or beaten egg).
    Coat with flour or crumbs.
    Heat butter or cooking fat.
    Fry on both sides>
    Follow cooking guidelines above.
    Drain on absorbent paper.
    -Use fresh or thawed fish
    -Try this method for fish cakes or small fish such as smelt and rainbow trout
    Top

    Deep Frying
    Preheat oil to 190 degrees celsius (375 degrees fahrenheit).
    Sprinkle fish with salt.
    coat with batter OR cover lightly with flour, dip in milk or beaten egg, then coat with flour or crumbs.
    Fry a few pieces at a time.
    Follow cooking guidelines above.
    Drain on absorbent paper.
    -Use fresh or thawed fish
    -Be sure the fat returns to 190 degrees celsius (375 degrees fahrenheit) before frying additional pieces
    -Serve with lemon wedges or sauce

  5. #5
    Peaceful28
    Guest

    Thumbs up Court-Bouillon for Poaching Fish***

    Court-Bouillon for Poaching
    125 ml (1/2 cup) vinegar or dry white wine.
    15 ml (1 Tbsp) salt.
    1 celery stalk.
    50 ml (1/4 cup) sliced onion.
    50 ml (1/4 cup) sliced carrot.
    1 ml (1/4 tsp) thyme.
    2 ml (1/2 tsp) peppercorn.
    1 Bay leaf.
    15 ml (1 Tbsp) chopped parsley.
    1 L (4 cups) boiling water.

    Combine all ingredients and pour over fish fillets. Cover and boil gently 10 minutes. Use to poach fish. Strain, then use as a base for soups and sauces or freeze for reuse in poaching. Makes about 1 liter (4 cups).

  6. #6
    Peaceful28
    Guest

    Thumbs up Great Poached Fish Recipe***

    Courtesy of J.R.

    Pour about an inch of water into a saute pan.
    Add about a table spoon of chicken bouillon powder
    a splash of white wine
    the juice from half a lime

    Bring it to a boil then add your fish filet/s. Any firm-fleshed fish will do - orange roughy, tilapia, basa, halibut, salmon, etc. Fish such as cod, haddock, scrod, etc., fall apart.

    Cover the pan and reduce the heat to a simmer. The rule is 10 minutes per inch. So, if your filet is an inch thick it cooks for ten minutes. That's it. Simple. You can even poach the filet frozen solid. It just takes a little longer to cook. Your fish will come out tender, juicy, full of flavor and, the best part - your house wont stink!! The cooking liquid can be stored in the fridge in a plastic container and used again and again - it gets better the more you use it! (After a few poachings you might want to start over as it gets a bit too strong).

    Here's a great sauce he likes to use on poached fish:

    Juice from one lime
    equal amount of low sodium soy sauce
    1 TBS sesame oil
    splash of hot sauce
    a few sprigs of cilantro, chopped
    a dash of hot mustard

    Mix it all up and pour it over your freshly poached fish.

    Enjoy!!

  7. #7
    Peaceful28
    Guest

    Thumbs up Salmon Filet with Mango Cilantro Salsa

    • 4 6-ounce portions salmon filet

    Mango Cilantro Salsa
    • 1 ripe mango, peeled and ½-inch diced
    • ¼ cup chopped scallion, green part only
    • ¼ cup diced red bell pepper
    • 1 tablespoon finely diced fresh jalapeno
    • 1 tablespoon chopped fresh cilantro
    • 1 small clove garlic, minced
    • 1 tablespoon freshly squeezed lime juice
    • ¼ teaspoon salt
    • ½ teaspoon extra-virgin olive oil


    Bake salmon filet at 400ºF for 15 to 20 minutes, depending on the thickness of the salmon.

  8. #8
    GYM RAT
    Join Date
    Feb 2009
    Location
    London
    Posts
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    7827

    Default

    I had some lovely ....... haddock last night. Boil in the bag, 15 mins with some boiled veg, bam Lovely!

  9. #9
    GYM RAT deadlift0's Avatar
    Join Date
    Feb 2009
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    Default

    Nothing like salmon with teriyaki sauce and asparagus

  10. #10
    BEARER OF TRUTH "Rodz"'s Avatar
    Join Date
    Feb 2009
    Location
    Puerto Vallarta
    Posts
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    Default

    I love fish and chips, is there anything i can use as a batter that is very minimal or no carb?

  11. #11
    Peaceful28
    Guest

    Thumbs up ***Broiled Red Snapper***

    1 bulb fennel sliced
    4 bell peppers sliced (any color)
    1 onion thinly sliced
    non-stick cooking spray
    1/2 teaspoon garlic
    1/4 teaspoon pepper
    1 teaspoon olive oil
    1 teaspoon dijon mustard
    2 lbs red snapper fillets , each about 1 1/2" thick

    Heat broiler.
    Place fennel, bell peppers, and onion on a large broiler-pan rack. Spray with nonstick vegetable cooking spray. Broil 5" from heat 14 to 16 minutes, stirring once, until lightly browned. Remove vegetables from pan to bowl and toss with 1/4 tsp garlic salt and 1/8 tsp pepper.

    Combine oil and mustard. Place fish on pan and brush with mixture. Sprinkle with 1/4 tsp garlic salt and 1/8 tsp pepper. Broil 5" from heat 12 minutes or until fish flakes.

  12. #12
    Peaceful28
    Guest

    Lightbulb ***Basic Red Snapper on the Grill***

    Take red snapper and place in it's own individual foil packet on top of asparagus with a little macadamia nut oil, sea salt, ground pepper. Fold and seal tightly.

    Cook at 350 degrees for 15 minutes or so.

    Its great served on a bed of quinoa or rice with a bit of squeezed lemon.

  13. #13
    Peaceful28
    Guest

    Thumbs up ***Veracruz style snapper***

    -1 large Red Snapper
    -1 lb tomatoes
    -4 oz. green olives
    -1-2 oz. capers
    - 10 pickled jalapenos chiles
    - 2 medium onions, sliced into thin rings
    - 4 tbsp. olive oil
    - Salt and pepper

    -Clean and fillet the fish and cut into portions.
    -in a blender, chop the tomatoes to a coarse purée
    -cook the onions in oil in a skillet until lightly colored; add the puréed tomatoes and season.
    -add the fish, capers, olives and chilies.
    -bring everything to a boil; reduce the heat and simmer for a few minutes over low heat; remove as soon as the fish is cooked.

  14. #14
    Peaceful28
    Guest

    Thumbs up ***Tilapia on the outdoor grill with veggies***

    4-6 Tilapia Fillets
    2 medium carrots
    2 celery stalks
    1 small red pepper
    4 oz. butter
    1 T. lemon juice
    2 chopped garlic cloves
    1/4 c. white wine
    Julienne all of the vegetables. Cut four 10" sheets of foil. Place equal amounts of mixed vegetables in center of foil sheets. Place a fillet on top of each vegetable mixture. Top fish with equal parts of the remaining four ingredients. Bring together long sides of foil, crimp together to form a tight seal. Fold over remaining edges and form a tight seal. Cook on outdoor grill for 10-12 minutes on medium-high heat

  15. #15
    Peaceful28
    Guest

    Default ***Baked Tilapia with Tomatoes & Olives***

    6 Tilapia fillets
    1/4 cup extra-virgin olive oil
    4 sprigs of fresh thyme
    3 tomatoes, peeled, seeded and chopped
    1/2 cup coarsely chopped green olives
    1/4 tsp. dried hot red pepper flakes
    2 garlic cloves, minced
    1/2 cup finely chopped red onion
    1 T. fresh lime juice

    Preheat the oven to 400 degrees.

    Lightly oil a shallow baking dish large enough to hold the fillets in one layer.

    In a bowl stir together the oil, the thyme, the tomatoes, the olives, the red pepper flakes, the garlic, the onion, and the lime juice.

    In the prepared baking dish arrange the fillets, skin sides down, season them with salt, and spoon the tomato mixture over them.

    Bake the fish, uncovered, in the middle of the oven 15 to 20 minutes, or until it just flakes.
    Serves: 6

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