The best way to cook fish depends on the type, but pan-searing (crispy skin), baking/roasting (easy, healthy), grilling (smoky flavour for oily fish), and steaming/poaching (delicate for lean fish) are top methods, always patting it dry first for a good crust and cooking until flaky to avoid dryness.
A whole fish, in addition to being cheaper than the same weight in individual filets, is an excellent container for cooking (hey, look, it comes wrapped in a tough, scaly skin!), so barbecuing, roasting, broiling, pan-frying, poaching, and deep frying are all excellent methods for producing a moist, delicious result.
When fish is fried at higher temperatures, it loses some of the important omega-3 fats and vitamin D with some studies reporting fish such as salmon loses half of its vitamin D when fried. Baking fish is a great way to keep the important nutrients intact without upping the fat content to unhealthy levels.
To reduce exposure to contaminants, remove the fish skin and visible fat before cooking. Grill, broil, or bake the fish. Let the fat drip off during cooking. Avoid using the fat for gravy or sauces.
The 10-Minute Rule for cooking fish is a simple guideline: cook for 10 minutes per inch of thickness, measured at the thickest part, flipping once halfway through, and this works for most methods (baking, grilling, pan-frying). This rule prevents overcooking, a common mistake, ensuring flaky, moist results, but remember to add time for sauces/foil and always check for doneness with a fork or thermometer for perfection.
While some may beg to differ, going by traditions and different types of cuisines, experts say fish fried in Extra Virgin Olive Oil is the healthiest option. The study was published in the journal Food Research International.
The Best Herbs & Spices For Seasoning Fish
The best fish to eat include those that are high in healthy fats, low in mercury, and versatile in the kitchen. The top options include salmon, sardines, cod, mackerel, and herring, according to the pros. We eat tuna and mackerel sparingly due to high lead content in the fish. Delicious and healthy!
Thanks to its neutral flavor, affordable price, and high smoke point, canola oil is the most popular oil for frying fish. Peanut, cottonseed, and coconut oil are also great fish frying oils. Keep reading to discover the benefits of each oil you can use to fry fish.
If you love rich, buttery flavors, opt for butter-based methods. If you're looking for high-heat crispiness, oil is your best friend. And if you want the best of both worlds, start with oil and finish with butter for perfectly cooked, restaurant-quality seafood at home.
7 Most Common Mistakes People Make When Cooking Fish
Cover the dish – When cooking any white fish fillets, it is a good idea to keep them covered for most of the cooking time. Aluminum foil is a perfect barrier for keeping moisture in. Some species of fish can develop a slimy, unappetizing appearance when baked covered.
Shimofuri is a technique used in preparing fish, when making simmered dishes. Hot water is poured over fillets; it removes oil and outer membranes on the surface of the fish that might cause unsavory smells or a fishy odor.
The unhealthiest fish to eat are typically large, predatory species high in mercury like shark, swordfish, king mackerel, and imported tilefish, plus bluefin tuna, which are dangerous for brain/nerve health, especially for pregnant women and children; also, farmed salmon and some imported tilapia/catfish raise concerns for contaminants and antibiotics, while orange roughy and Atlantic cod are often cited for high mercury and overfishing/sustainability issues.
These non-game fish are the ugly, sucker-mouthed, snaggle-toothed, mottled menagerie of undesirables which includes suckers, gar, bowfin, snakehead, carp, buffalo, freshwater drum, and many others.
Some of the best herbs to use with fish are basil, tarragon, dill, and parsley.
The "7 Super Spices" typically refer to a Middle Eastern blend, like Lebanese Baharat, featuring aromatic spices such as cinnamon, cumin, coriander, cloves, black pepper, nutmeg, and allspice (or cardamom), used to flavor meats, stews, and rice dishes for warmth and depth. While different recipes exist, these core spices provide a versatile, fragrant foundation for many savory recipes, often with regional variations.
Some people wouldn't dream of eating fried fish without a side of tartar sauce. Our homemade version is quick to whip up, and much more vibrant than the jarred kind, thanks to fresh dill.
The basics are to pour a little oil into a hot pan and cook the fish quickly over high heat. Like cooking in a wok, the key to both is very little oil and very high heat. High heat isn't a thing that just any oil can handle. You need a high smoking point oil.
Don't use EVOO to cook at high temperatures.
It's recommended to not cook it at temps over 375 degrees Fahrenheit. Extra Virgin Olive Oil can be used to sauté, (especially vegetables because their high water content keeps the temperature down) but keep an eye on the heat!
Choose oily fish such as salmon, trout and herring, which are high in omega-3 fatty acids. Prepare fish baked, broiled, grilled or boiled rather than breaded and fried, and without added salt, saturated fat or trans fat.