It can be tempting to blitz fish in the oven until it’s flaking and overcooked – this indicates that the fish has become far too dry to enjoy. It’s important to note that fish is cooked perfectly when it turns opaque and white, and there are five great ways to achieve this…
1.) Poach
Almost any type of fish can be gently cooked in hot liquid such as water, fish stock, milk, and wine. And it’s as easy as it gets:
In a saucepan, fill with enough liquid to cover the fillets, then cover the pan and cook the fish just under boiling point. Cook the fillets for approximately 10 minutes, or whole fish for 15 to 20 minutes. When the fish is cooked, you could use your cooking liquid as the base for a delicious sauce.
2.) Microwave
That’s right, you can cook the perfect fish fillet in your microwave:
Simply spray a microwaveable dish with cooking spray that is non-stick. Cut your boneless fish fillets in half and place them so that the thicker portions are on the outside of the dish. Add a small amount of water (or liquid of your choice) and then cover with plastic wrap before piercing a couple of vent holes in it.
The fillets need to be cooked on high power for 3 minutes per pound and should be flipped once during cooking. Season once cooked.
3.) Deep fry
Deep frying works great for fillets that is at least 1/2-inch thick. Be sure to closely monitor the cooking oil temperature to avoid soggy fillets or fillets that’s burned on the outside:
Heat enough cooking oil to 190°C (375°F) which allows the fish to float once it is cooked. Cut your fillets into smaller pieces so that the fish cooks at the same rate it takes to brown on the outside. Sprinkle your fillet pieces with flour, dip into beaten egg, and then roll in breadcrumbs.
Place the breaded fish in the heated cooking oil and cook for 3 to 5 minutes or until lightly browned. Using tongs, remove the fish from the oil and drain on a paper towel before serving.
4.) Pan fry
Pan frying is a technique that leaves food crispy and tender, the seafood best suited to pan frying includes fish fillets, scallops, and shrimp. When it comes to fish, pan frying is most suitable for firm fillets such as halibut and cod:
In a non-stick skillet over medium heat, gently heat 1/4-inch butter or oil. Before cooking, you can dip your fillets in beaten egg or milk before breading (optional). Cook the fillets for 5 minutes on each side or until it looks well done (dependent on thickness).
5.) Grill
Grilling works best for thick fish steaks such as salmon or tuna; it grills much better than lean fish:
Heat a gas grill for 10 minutes on high (30 minutes if using charcoal), and then brush the grill grate generously with oil to prevent sticking. To ensure proper cooking, the grill grate should be 4 to 6 inches away from the heat source. Using direct heat, place your fillets on the grate and cook for 4 to 6 minutes on each side per inch of thickness.
