How To Select and Cook Fish
Many people seem to think that cooking fish is tricky. Actually, it's one of the easier foods to cook. Most fresh fish can be cooked with minimal preparation in less than half an hour, making a quick and healthy dinner.
Nutritional Information
Omega-3s are polyunsaturated fatty acids found almost exclusively in fish and shellfish. Studies have shown that Omega-3s can reduce the chance of heart attack, even in people who already have heart disease. It's recommended to eat two 3-4oz servings of fish that are rich in Omega-3s per week. Good fish sources of Omega-3s include herring, mackerel, salmon, sardines, shark, rainbow trout, and tuna.
Fish are a lean source of protein. Lean fish include halibut, orange roughy, pollock and cod. Fattier fish, such as salmon, bluefish, and mackerel have 5-10% more fat, and generally measure around 200 calories per serving.
Selecting the fish
When shopping for fish, choose a market with a busy seafood counter. More people buying fish means faster turnover and fresher fish. Fish markets tend to have a fresher selection than normal grocery stores - but even many grocery store fish counters will tell you when the fish was shipped, cut, or packaged. Don't be afraid to ask these types of questions.
Whether buying whole or cut fish, it should have a mild sea odor, not a 'fishy' smell. On whole fish, the eyes should be clear rather than cloudy, and the skin should be shiny, firm and taut. Steaks and filets should have the skin firmly attached, with no rips or dents, and the colour of the meat should be bright and clear without browning or splotching. The fish should be moist and firm.
Don't assume that just because your fish counter has fish pre-wrapped in plastic or styrofoam that it is not fresh. Try to smell the fish through the plastic wrap (if you can, don't buy it). Pressing on the fish through the plastic should yield a firm and springy texture and there should be no liquid from the fish accumulating in the container.
Storing Fish
Fresh fish should always be kept cold. Make fish one of your last purchases in the store to keep it from getting warm. Seafood should be stored in the coldest part of the refrigerator, usually in the back of the meat compartment or lowest shelf. Fish will keep in the refrigerator for 1-2 days. The fish can be frozen to keep longer, but the quality of the fish will suffer.
Preparing the fish for cooking
Fresh fish can be lightly coated with vegetable oil, olive oil, or butter and sprinkled with a little salt and pepper and cooked as-is. Spice rubs or marinades can also be used, but fish should always be marinated in the refrigerator and excess marinade discarded.
Cooking
Fish can be prepared a variety of ways - baked, broiled, grilled, poached, pan-fried, or steamed, to name a few. As a general rule, all fish should be cooked for 10 minutes per inch of thickness, measured at the thickest part, turning the fish half-way through cooking. For example, a salmon steak that is a half an inch thick should be cooked for 2-3 minutes, flipped, and cooked for 2-3 minutes more. Fish that is completely cooked will be opaque, a knife gently slipped into the center will show the center is opaque and just starting to flake. Fish that is underdone will look raw - fish that is overcooked will be very flaky and dry.
Cooking Suggestions
Baking: Bake fish at 450, alone or on a bed of chopped vegetables, such as carrots, celery, mushrooms, peppers, and/or onion. Choose pieces of similar size for more even cooking.
Broiling: Place fish one inch thick or less 2-4 inches from the heat source - place thicker pieces 5-6 inches away. Baste fish with an oil-based marinade.
Grilling: Grilling works well for meatier fish or steaks. More delicate fish can be grilled with the aid of a wire basket made for fish grilling. Preheat grill and cook fish over moderately high heat. A well-oiled grill will prevent fish from sticking. Marinating fish before grilling or basting during grilling will help keep it moist.
Poaching: Poach fish in simmering liquid such as fish stock, water with aromatic herbs/vegetables, or a mixture of wine and water. Bring the liquid to boil in a large skillet or saute pan, add fish, and return to boiling. Cover and simmer according to the 10-minute rule.
