Tips: COOKING FISH

COOKING FISH
Baking is a simple way of cooking fish that’s a great place to start for more inexperienced cooks. Whole fish or thick fish fillets and steaks are suitable for baking. Oily fish such as salmon and mackerel are particularly good because their fat helps keep them moist as they bake. Lean fish may need to be basted (brushed with more fat) during cooking. Simply place the fish on a lightly oiled baking tray, drizzle with more oil or top with a knob of butter, season and bake at 200°C/Gas 6 until cooked – a couple of salmon steaks should take no longer than 12-15 minutes.

Grilling cooks fish at a high temperature for a short amount of time. It’s a good method for fish fillets – especially oily fish. Baste non-oily fish with melted butter or olive oil during cooking to help keep them moist. Thick fillets - such as salmon - will take longer than thinner fillets – such as sea bass. Cook thinner fillets closer to the grill. Make sure you don’t overcook the fish or it will taste dry and tough. Whole fish, fish steaks and fillets will need to be turned halfway through cooking. Very thin fillets – such as plaice – don’t need to be turned over as they will fully cook from one side only.

Pan-frying is a quick and simple method that’s ideal for cooking firm fish fillets. Score thick fish fillets and whole fish to help ensure even heat distribution. Make sure to use a non-stick pan and heat well before you add the fish. Brush the fillets with oil and season before you add to the pan. Cook skin-side down until golden and crispy before turning over. Only fry for a short amount of time on the other side until the fish is just cooked.

Deep-frying cooks fish in a batter or breadcrumbs to create a crisp, golden crust that makes a great contrast to the moist fish within. A bland oil – such as sunflower or vegetable oil – should be heated in a pan or electric deep-fat fryer to around 180°C before the fish is added. Frying times vary according to the size of the fish. Drain on kitchen paper to mop-up any excess oil. Keep the batter or breadcrumb coating as thin and as light as possible so it doesn’t over-shadow the flavour of the fish.

Poaching is a method which cooks fish in a well-seasoned liquid at a low temperature. Sometimes the cooking liquid is then used to make a sauce for the fish. Whole fish, such as salmon and trout, are particularly suitable for poaching. Fish is placed in a large flameproof pan with various herbs and vegetables for flavour. It is then covered with water or a flavoursome stock. The liquid is heated gently without boiling and the fish is cooked very slowly. Often the fish is cooled in the liquid then carefully lifted out and served cold.

Braising is a fairly quick but gentle way to cook fish in the oven. This part-baking, part-steaming method results in tender, moist fish. Whole fish and fish portions can be braised and it is a method particularly suitable for delicately flavoured fish such as cod, monkfish and sea bass. To braise fish, simply place in an ovenproof dish or tin to a bed of vegetables, with some herbs for flavouring. Add enough warm fish stock or water to come halfway up the fish. Cover with a lid or foil and cook in a hot oven at around 200°C/Gas 6.
Steaming is a gentle method of preparing fish. The flavours remain pure and the fish holds its shape well. Because no additional fat is used, steamed fish tends to make a healthier choice. Steam whole fish and fish fillets or steaks on a rack set above steaming liquid – either water or stock flavoured with herbs. Marinate fish before steaming for added flavour.