Fish Basics
Ingredients
A note about dairy: When oil is used instead of butter, this recipe is dairy free.
- fish of your choice, skin-on or skinless
- kosher salt and freshly ground Kowalski's Black Peppercorns, to taste
- Kowalski's Extra Virgin Olive Oil, as needed
Directions
Broiling and Grilling
Great for barramundi, grouper, mahi mahi, marlin, salmon, sea bass, swordfish, trout, tuna and white fish.
To BROIL fish:
Preheat broiler. Brush the bottom of a glass baking dish with oil. Arrange fish in dish skin-side down (if applicable); sprinkle lightly with salt and pepper. Broil 6" from heat source until fish is opaque and internal temperature reaches 145° (about 10 min. per inch of thickness).
Tasty Tip:
- It usually isn't necessary to flip the fish unless it is very thick.
To GRILL fish:
Preheat grill to medium-high. Brush fish with oil to prevent sticking; sprinkle lightly with salt and pepper. Grill fish over direct heat, skin-side down (if applicable), until fish is opaque and internal temperature reaches 145° (about 10 min. per inch of thickness).
Tasty Tips:
- Grilling works best for skin-on fillets but may be accomplished with skinless pieces of very firm-fleshed fish, if desired.
- It usually isn't necessary to flip the fish unless it is very thick.
Baking
Great for nearly all varieties of fish.
Preheat oven to 450°. Sprinkle fish lightly with salt and pepper. To prevent fish from sticking to the pan, lightly coat a baking sheet with oil; arrange fish on pan skin-side down (if applicable). (Alternatively, place fish skin-side down on a bed of vegetables or wrap fish in parchment paper alongside an assortment of vegetables.) Bake in preheated oven until fish is opaque and internal temperature reaches 145° (about 10 min. per inch of thickness).
Tasty Tip:
- It usually isn't necessary to flip the fish unless it is very thick.
Sautéing
Great for barramundi, blue marlin, catfish, cod, flounder, grouper, haddock, halibut, snapper, sole, swordfish, tilapia, trout and walleye.
Just before cooking, sprinkle fish lightly with salt and pepper. In a nonstick skillet, heat a small amount of oil over medium-high heat. Add fish to the pan, skin-side down (if applicable); sauté until fish is opaque and internal temperature reaches 145° (about 10 min. per inch of thickness).
Tasty Tips:
- Sautéing works best for skinless fillets but may be accomplished with skin-on fillets, if desired.
- It usually isn't necessary to flip the fish unless it is very thick.
