Fish Cooking Basics

I must admit that I have met more than one angler who knows every trick in the book for fishing, but after catching it, they have no idea what to do with it. So if you’re still wondering what you should do with the fish he caught, I’ve got some help for you. The basic techniques to turn those fish into food are very simple and I have summarized the basic information and cooking methods for you.

10 minutes to the inch

Whether you are broiling, frying, baking, poaching, steaming, or broiling your fish, the basic rule of thumb is that it will take 8 to 10 minutes of cooking time for every inch of thickness. The biggest mistake most people make when cooking fish is overcooking it. Now, if the fish is frozen, count on 20 minutes per inch.

It starts in the water

Fish can quickly degrade after you catch them. One thing you can do to prevent this is to kill the fish as quickly as possible. Hit him over the head with a club, then cut off his gills with a knife. This will bleed the fish quickly and slow spoilage.

You caught it, you clean it up

Well, you probably already know this, but you should clean out the innards with a sharp knife and your thumb or a narrow spoon. The longer you leave those things in there, the more chance you have of starting to alter the flavor of the fish.

When is it done?

The classic definition is that the fish is done when it reaches 160° and the juices run clear. Insert a fork into the thickest part and turn gently. It should be flaky, but please, whatever you do, don’t let it cook until it’s dry and disgusting.

NUKING FISH (MICROWAVE OVEN) – Fillets, 1″ thick steaks

Yes, this is a valid method of cooking fish! Microwaves cook by exciting (heating) the water in whatever you put in there. Now call me crazy, but the fish are full of moisture. Wow…wonder why? These are the proper steps for shelling fish. Allow 6 minutes per pound of fish and remember that no two microwave ovens are the same, so adjust accordingly.

1. Place the fish with the thickest parts towards the edge of the dish and tuck the thinnest parts under so they do not overcook. Just one layer deep please.
2. Cover with plastic wrap, but pull back one corner a bit, or poke a small hole in it to vent steam.
3. Do not ruin it! Cook at 70% full power. Once again, we’re looking for just flaky.
4. Let the fish rest for three minutes after shelling it.

SEASON (SAUTÉ) – Steaks less than 1-1/2″ thick, scallops, large shrimp

The old standbys for cooking fish, there are countless variations on how to pay for fish fry. Then cook on one side until browned, then flip and brown the other side. This shouldn’t take long, so don’t overcook them!

What you do with them before you throw them in the pan is what matters most. To be a purist, you can dry them dry and just season them lightly with salt and pepper. Of course, if you want to get fancy, you can always egg-coat them and coat them in flour or breadcrumbs. Then we move on to seasoning the batter and things get really interesting. Have fun, experiment.

GRILLED: 1/4″ to 1-1/2″ thick fillets and steaks, scallops and shrimp

Think of grilling like cooking your seafood. Place the top rack ~4 inches below the broiler element and preheat that pup. One thing to remember is that grilling can absorb moisture from the fish, so you want to make sure it doesn’t get dry and unsightly. Fish like salmon, tuna, and swordfish already have enough oil to keep them moist, but consider marinating other types of fish.

Drop fish into roasting pan, season lightly, and place under rack. However, keep an eye out. Broilers will take food from ready to crisp in the blink of an eye.

STEAMED SEAFOOD – Fillets, Steaks, Whole Fish and Seafood

Steaming is as easy and healthy as possible. No added oil is needed, just a little salt and pepper. If you want, you can steam your vegetables along with your fish! Just remember the 10 minute per inch rule and do it.

SEAFOOD FOR BAKING: Fish fillets, steaks, shellfish, and whole fish

Baking is the domesticated version of grilling. Set your oven to 450° and voila! As for the fish, place it one layer deep in a lightly oiled skillet, tucking the thin parts under so they don’t burn. Variations include breading, coating with oil/butter, and topping with fruit and/or vegetables.

POACHED SEAFOOD (DO NOT BOIL) – Whole Fish, Steaks, Fillets, Shrimp, Scallops

The basic poaching technique is to cook the shellfish in a wide, shallow skillet filled with enough hot, but not simmering, liquid to completely cover the shellfish. Any liquid will do, from plain water to water concoctions, wine, herbs, and broth. The liquid should boil and then lower until you see movement, but no bubbles breaking on the surface. Carefully place your food in the water and cook for the required time. Another very healthy way to cook your seafood!

SAUTEED – Firm fish pieces and strips, Prawns, Scallops, Squid

Sautéing is roasting from the bottom effectively. This is because in order to properly sauté, even cook, make sure your food pieces are fairly even. Here is the basic stir fry technique.

1. Heat wok over high heat with oil until oil begins to smoke. Add your vegetables if any and stir constantly. Cook until slightly tender then set aside.
2. Add oil if needed and reheat pan. Cook shellfish, stirring constantly so they don’t stick together. Cook until lightly golden and opaque in the center.
3. Add the vegetables back in along with some of the sauce and any other seasonings you like. And ready!

GOOD OLD GRILL – What can’t you grill?

Entire encyclopedias could have been, and probably have been, written about the grill. It must touch some primitive place in our soul to be outside, cooking or burning a piece of meat over some coals. Here are the main points to remember.

• Keep your grill clean! Dirt grills cook unevenly and food is more likely to stick to dirty grills.
• Grease your grill grates! It will help prevent food from sticking to them.
• Broiling can dry out food just like grilling does, so use oily fish and consider using a marinade or oiling and seasoning the fish before grilling.
• For fish that is small or may fall apart, use aluminum foil on the grill.
• Once you place the food on the racks, don’t play with it! As my culinary hero Alton Brown says ‘Just walk away!’ Of course, not for long, but don’t play with it until it’s time to turn it over.

There you have the basics for cooking fish. Good luck on your culinary adventures! Just remember to let your creativity flow and don’t be afraid to try new things!