Healthful ways to Cook Fish

Fish has fabulous health benefits. Eating deep-fried fish dipped in tartar sauce does not

Perfectly cooked fish should flake easily and be opaque with just the faintest amount of translucency in the middle. Fish is so delicate that it dries out quickly and is easy to overcook. To prevent overcooking, you’ll need to pull it out slightly before it’s done. In order to retain its moisture, fish needs to be cooked quickly over high heat (grilling, broiling, or sautéing), or it needs to be cooked with liquid.

Grilled fish
Grilling fish is tricky without a grill basket, but don’t let that deter you:

Spray the fish with nonstick cooking spray or brush it very lightly with oil.

Place the fish around the edges of the grill, away from the hottest part of the fire (Don’t try to lift up the fish right away; it will be stuck to the grill).

Start checking for colour and doneness after a few minutes, once the fish starts to release some of its juices.

Flip it over when it’s got light grill marks.
Fish on the grill needs to be attended very closely and only takes a few minutes per side. If the filets are an even thickness, fish can be cooked through by grilling it on one side only.

Poaching fish
The technique of poaching has been all but forgotten. This gentle cooking method is perfect for seafood, because it imparts lots of moisture and will not mask the delicate flavour of the fish. Traditionally, fish is poached in a court-bouillon--broth made from simmering aromatic vegetables and herbs in water together with peppercorns and something acidic such as lemon juice, vinegar or white wine. To poach fish, you can make your own court-bouillon or simply use vegetable or chicken stock.

Use a pan big enough to lay each piece of fish down flat.

Pour in enough liquid to just barely cover the fish.

Bring the liquid to a simmer, and keep it there.

If you see any bubbles coming up from the bottom of the pan, it’s too hot--the liquid should “shimmer” rather than bubble. The ideal poaching temperature is between 165 and 180 degrees F (74 to 82 degrees C).

Steamed fish
Steaming is another gentle cooking method popular in Asian cuisines.

Rub the fish with spices, chopped herbs, ginger, garlic and chile peppers to infuse flavour while it cooks.

Use a bamboo steamer or a folding steamer basket with enough room for each piece of fish to lie flat.

Pour about 1½ inches of water into the pan.

Place the steamer over the water, cover the pot, and bring the water to a boil.

Begin checking the fish for doneness after 10 minutes.

Steamed fish is a mild-tasting delicate preparation that is usually accompanied by a flavourful sauce.

(Source: Allrecipes Staf)