Fish Cooking Basics

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Courtesy of H-E-B Culinary Department

preparing to cook fish

1. Avoid Overcooking!
Resist the temptation to over-cook fish until it "flakes," which indicates the fish is becoming dry. Fish is cooked completely when the color turns from translucent to opaque (usually white). The U.S. Food and Drug Administration (FDA) suggests cooking fish to an internal temperature of 145 degrees F. (H-E-B package instructions recommend 150 degrees F.) The optimal temperature to enjoy various types of fish may vary (130-145 degrees F) according to individual preference for texture and taste.

2. Be Gentle!
Handle fish and seafood as little and as gently as possible before, during and after cooking to maintain appearance and texture.

3. Start Fresh!
If you buy fresh seafood, use it the same day or freeze within two days. If frozen, thaw in the refrigerator overnight. Rinse in cold water, drain and pat dry.

4. Be Versatile!
Try different methods of preparation. Most fish may be cooked multiple ways, such as grilled, pan-fried or poached. Keeping it simple is key to the art of cooking and seasoning seafood.

Here are five different ways to cook fish:

Boil

"Bring to a boil" means to heat liquid until bubbles break the surface (212 degrees F for water at sea level)
The term also means to cook food in a boiling liquid.

Shellfish, such as lobster, lobster tails, crab, crab legs and shrimp, may be cooked successfully in boiling water. Remove when shells turn bright orange or red or when the center of lobster tail meat reaches 140 degrees F when tested with a meat thermometer.

It is usually not recommended to boil other types of seafood/fish as it will shrink and toughen. A gentle simmer for making stews or soups is more appropriate for delicate fish. A successful cooking alternative to boiling is steaming: The seafood is placed on a rack over boiling water. The pot is then covered with a lid to cook the food by the action of steam.

Steam

Place seafood on a rack or steamer basket over a shallow amount of boiling water.
Cover tightly and cook 2 to 5 minutes for various sizes of shrimp and 10 to 15 minutes depending on amount and size of crab, lobster or other fish.

Sauté (Pan Fry)

Use this method to cook lean fish fillets or steaks.
Heat 1/4 inch oil or butter in a non-stick skillet over Medium to Medium-High heat.
Cook 6 to 8 minutes until brown, turning once halfway through cooking.
This is a fast cooking method; use caution not to get the oil too hot or to over cook the fish.
Fish may be dipped in milk or beaten egg and then breaded.

Poach

Almost any fish may be gently cooked in enough flavorful heated liquid, such as wine, water, fish stock or milk, to just cover the fish.
Cover the pan tightly and cook fillets just below the boiling point.
Cook fillets 8 to 10 minutes and whole fish 15 to 20 minutes.
The poaching liquid may be used as the base for a sauce.

Microwave

Almost any boneless fish fillet or steak is suitable for microwaving.
Place fish in a single layer in a shallow dish with a small amount of liquid.
Cover with plastic wrap. Cut a few vent holes in wrap.
Cook fish 3 minutes per pound on High power, turning fish over once during cooking.
Salt after cooking.

Quick Fish Tips

Add capers to tartar sauce.
Complementary herbs for fish include parsley, dill, rosemary and chives.
Add a splash of red or white wine to fish before cooking.
Top fish with flavored butters, basil or roasted garlic.
Try lime in place of lemon juice in marinades.

Quick Oyster Tips
Heat oyster slowly. The moment the mantle of skin around the edge of the oyster starts to crinkle, regardless of cooking method, remove oysters from heat.

Sandwich Chart
Brown bagging's a breeze with this handy chart to post on pantry or fridge.

A Pretty Palate
Color your menu with 5 a day the easy way.

Sunless Shimmer
Capture the glow of summer all year round with beautiful bronzers.

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