The Basics of Cooking Fish

Easy
Serving size varies
Good Foods For Good Health
Ingredients: 
  • See instructions for ingredients
Instructions: 

All fish should be cooked skin side down (unless skinless fillets are used) until the interior of the fish turns opaque and fish reaches an internal temperature of 145° (about 10 min. per inch of thickness, regardless of cooking method). It usually isn't necessary to flip the fish unless it is very thick. Just before cooking, season fish lightly with kosher salt and coarse ground black pepper, to taste.

BROILING and GRILLING are great for: Barramundi, Grouper, Mahi-Mahi, Marlin, Salmon, Sea Bass, Swordfish, Trout, Tuna and Whitefish.

To BROIL fish: Brush oil on bottom of glass baking dish. Arrange salmon, skin side down, in dish; sprinkle with salt and pepper. Broil 6" from heat source in preheated oven.

To GRILL fish: Best with skin-on fillets but may be done with skinless pieces with very firm fleshed fish, if desired; brush with olive oil to prevent sticking. Grill directly over heat on a grill preheated to medium-high heat.

BAKING is great for: Nearly all varieties of fish.

To BAKE fish: To prevent fish from sticking to the pan, bake on a bed of vegetables or wrap in parchment paper along with an assortment of vegetables. Alternatively, you can lightly coat a baking sheetor pan with cooking spray or oil. Bake in a preheated 450° oven.

SAUTÉING is great for: Barramundi, Blue Marlin, Catfish, Cod, Flounder, Grouper, Haddock, Halibut, Snapper, Sole, Swordfish, Tilapia, Trout and Walleye.

To SAUTÉ fish: Best for skinless fillets but may be done with skin-on fillets, if desired. Heat a small amount of butter, olive oil or a mixture of the two in a nonstick skilllet over medium-high heat before adding fish.