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Courtesy of H-E-B Culinary Department
Don't forget! Fish is done when the color turns from
translucent to opaque (white) or has reached 140 degrees F to 145 degrees
F internal temperature. Resist the temptation to over-cook fish until it
"flakes," which indicates the fish is becoming dry.
Bake:
- Heat oven to 450 degrees F.
- Spray a baking sheet or shallow baking dish with nonstick cooking
spray.
- Place fish on baking sheet in a single layer, season as desired.
- Bake 10 minutes per inch of thickness, uncovered, or until fish is
done.
Pan Fry:
- Heat desired amount of oil or butter in a skillet over Medium-High
heat.
- Cook fish 4 to 5 minutes per side (per inch of thickness) or until
done.
Pan Broil:
- Heat a nonstick skillet over Medium-High heat; spray skillet with
nonstick cooking spray, if desired.
- Cook fish 4 to 5 minutes per side (per inch of thickness) or until
done.
Microwave:
- Spray a microwave-safe dish with nonstick cooking spray.
- Cut fish in half and arrange in dish so thick center portions are
to outside of dish; place fish in a single layer and do not crowd in
dish.
- Microwave on High 5 to 10 minutes, depending on amount and thickness
of fish. Temperature and times may vary according to your microwave.
Grill:
- Heat charcoal 30 minutes or gas grill 10 minutes on High with lid
closed. For indirect heat method, build fire or heat grill on
one side only.
- Brush grill grate generously with oil to prevent fish from sticking;
grate should be 4 to 6 inches from heat source.
- Place fish on grill rack in a single layer.
- Cook fish 4 to 6 minutes per side (per inch of thickness) over Medium
to Medium-High heat or until done*. For indirect heat method,
place fish on grate over cool side of grill and cook 15 minutes with
lid closed or sear fish on grate over heat, then
move to cool side of grill to finish cooking.
For grill temperature, place a grill surface thermometer on grate or use
the hand-count method to determine temperature: Hold the palm of your hand
just above grate at cooking height. If heat causes you to pull away in 3
seconds, heat is Medium-High (425 degrees F grill surface temperature);
if heat causes you to pull away at 4 seconds, heat is Medium (375 degrees
F). See the label on your H-E-B seafood package for more detailed cooking
instructions.
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H-E-B
Cooking Tips